20101220 Mon
AM: run 11 miles (1:28) Broadway loop + marshall (1365'). run in the rain, legs felt good, enjoyed splashing through the puddles. very entertaining, like being 5 years old again:)
20101221 Tues
AM run 6 miles (0:42) treadmill run (318') started out easy run at 1% grade. finished last 1.5 miles +/- at 6:30 and better pace.
PM: run 2.2 miles (0:18) northpark wanderings (371'). had some time to kill while waiting for sara, so i ran a short easy run around the neighborhood. still enjoying splashing in the puddles:)
20101222 Wed
PM: run 9.9 miles (1:22) del rey loop (1663'). legs felt pretty crappy. turned into a shakeout/guts run. no hard efforts, just slow and steady. legs not happy today.
20101223 Thur
PM: run 16.6 miles (2:12) Pulse OTC loop + (1834'). legs felt strong started pretty conservative, and finished pretty comfortable. last mile or so legs started to feel a little tired.
20101224 Fri
AM: run 6.8 miles (0:55) modified cuyamaca loop (443'): legs started out feeling good, around mile 4 legs got heavy and pace seemed to slow a little. last 2 or 3 miles had some pretty good gi issues that contributed to the slowing.
PM: run 7.1 miles (1:00) extended del rey loop (1430'). legs started out strong, and slowly faded. perhaps i should refocus on my eating as i was supposed to be doing. have been eating pretty poorly and minimally the last 2 or 3 days and it's starting to reflect in my runs.
20101225 Sat
AM: run 12.2 miles (1:47) Proctor valley OTC loop (1611') good run, legs felt strong, needed a little bit of nutrition.
PM: run 6.5 miles (0:59) del rey loop + (0:59) good run, took a little bit for legs to come around, then felt strong.
20101226 Sun
AM: run 24.8 miles (4:38) Chula Vista wanderings (3550'). long run, right achilles started nagging earlier, but foolish me decided to pull back on the pace and try for the distance i had stuck in my head. around 19 miles, achilles started demanding i stop. was forced to walk the remaining 4 miles. i'll sleep on it and re-assess the situation tomorrow.
Total Run
-Miles: 103.7
-Hours: 15h 26min
-Vertical: 11,444'
Thursday, December 30, 2010
Sunday, December 19, 2010
Dec 19, 2010 recap
20101213 Mon
PM run 7.2 miles (1:03) mission trails 5k loop + visitor center (1230'). achilles felt good. legs took about 1/2 Mile to come around, then felt very good.
20101214 Tues
PM run 5.2 miles (0:47) Del Rey loop (682'). Easy shake out run, legs felt good, pushed a slightly higher pace towards the end.
20101215 Wed
PM: run 12 miles (1:41) Balboa park wanderings (2054'): Legs a bit sluggish on the run. some right calf tightness. nice quiet run through balboa park.
20101216 Thur
PM: run 15.7 miles (2:05) Nopal mast park loop (1870'). Legs felt very good throughout, a little heavy around mile 15 but nothing to significant. running is improving nicely.
20101217 Fri
PM: run 6 miles (0:46) Del Rey loop + (1371'). Legs felt very good. higher effort during the final 2 miles due to schedule commitments.
20101218 Sat
AM: run 12.6 miles (1:51) broadway loop + marshall loop (1598') 1st 6 miles at a good strong effort, last 6.5 with sara with legs a bit lethargic.
20101219 Sun
AM: run 21 miles (3:45) swallow loop + Xterra Mission Trails 15k (4078'). Legs felt ok first 16 miles, then i blew up pretty badly, and never really recovered. took a nap and slept very deeply, hopefully just tired.
PM: run 4.3 miles (0:37) Nielsen to home (417'). shake out run, very slow and easy.
Total Run
-Miles: 84.1
-Hours: 12h 37min
-Vertical: 13,300
long week, lots of work obligations kept me from running as many sessions as i would have liked, and perhaps forced some longer runs. all in all the legs were feeling pretty good throughout, then on saturday, the last half was a little lethargic, and sunday's run was a bit of a sufferfest, though there were some very nice views from the peaks in mission trails. i'm attributing the short week to a lot more vertical focus then horizontal, and the slow finish on sunday. ready for a fresh week of high mileage, hopefully some doubles to come.
PM run 7.2 miles (1:03) mission trails 5k loop + visitor center (1230'). achilles felt good. legs took about 1/2 Mile to come around, then felt very good.
20101214 Tues
PM run 5.2 miles (0:47) Del Rey loop (682'). Easy shake out run, legs felt good, pushed a slightly higher pace towards the end.
20101215 Wed
PM: run 12 miles (1:41) Balboa park wanderings (2054'): Legs a bit sluggish on the run. some right calf tightness. nice quiet run through balboa park.
20101216 Thur
PM: run 15.7 miles (2:05) Nopal mast park loop (1870'). Legs felt very good throughout, a little heavy around mile 15 but nothing to significant. running is improving nicely.
20101217 Fri
PM: run 6 miles (0:46) Del Rey loop + (1371'). Legs felt very good. higher effort during the final 2 miles due to schedule commitments.
20101218 Sat
AM: run 12.6 miles (1:51) broadway loop + marshall loop (1598') 1st 6 miles at a good strong effort, last 6.5 with sara with legs a bit lethargic.
20101219 Sun
AM: run 21 miles (3:45) swallow loop + Xterra Mission Trails 15k (4078'). Legs felt ok first 16 miles, then i blew up pretty badly, and never really recovered. took a nap and slept very deeply, hopefully just tired.
PM: run 4.3 miles (0:37) Nielsen to home (417'). shake out run, very slow and easy.
Total Run
-Miles: 84.1
-Hours: 12h 37min
-Vertical: 13,300
long week, lots of work obligations kept me from running as many sessions as i would have liked, and perhaps forced some longer runs. all in all the legs were feeling pretty good throughout, then on saturday, the last half was a little lethargic, and sunday's run was a bit of a sufferfest, though there were some very nice views from the peaks in mission trails. i'm attributing the short week to a lot more vertical focus then horizontal, and the slow finish on sunday. ready for a fresh week of high mileage, hopefully some doubles to come.
Sunday, December 12, 2010
Nov 2010 Totals
Total Run
-Miles: 322.3
-Hours: 49h 46min
-Vertical: 44,878'
Total Bike
-Miles: 152
-Hours: 8h 31min
-Vertical: 8,413'
Total Swim
-Miles: 3.2
-Hours: 1h 32min
Total
-Miles: 474.3
-Hours: 58h 17min
-Vertical: 53,291'
-Miles: 322.3
-Hours: 49h 46min
-Vertical: 44,878'
Total Bike
-Miles: 152
-Hours: 8h 31min
-Vertical: 8,413'
Total Swim
-Miles: 3.2
-Hours: 1h 32min
Total
-Miles: 474.3
-Hours: 58h 17min
-Vertical: 53,291'
Dec 12, 2010 recap
20101206 Mon
PM: run 11.6 miles (1:43) RPQ Side Hill green pond loop (1230'). Easy run to rebuild confidence after yesterdays implosion. legs felt good, steady pace, no spectacular efforts. good run.
20101207 Tues
run 9.2 miles (1:10) TSF RPQ CDS loop (1342'): started as an easy run, was feeling strong and on a good pace, so i pushed the last 3 miles a little bit racing the clock. All in all legs feel very good. some minor twinges in right achilles to work out.
PM: run 2.8 miles (0:26) Pulse H St trail loop (446'). slow easy shake out run. legs feel good.
20101208 Wed
AM: run 8 miles (1:01) BM CDS loop (1194') - easy run, comfortable the entire way, slightly higher effort the last 2 miles, but never really pushed the run. just enjoyed being out in the quiet morning hours..
PM: run 4.4 miles (0:41) Mast trails (463'): right achilles began to twinge, cut the run short.
20101209 Thur
PM: run 5.6 miles (0:51) TSF out and back (810'). rigth achilles tender for first 4 miles then loosened up a bit, cut run short.
20101210 Fri
PM: run 4 miles (0:27) rice canyon loop (548'). achilles felt good, pretty solid effort throughout to see how achilles was holding up.
20101211 Sat
AM: run 13.2 miles (1:38) 2x greenfield marshall loop (1736'). very comfortable run, pushed slightly the last 3 miles to have good showing. 1 twinge on r achilles at mile 10, stopped stretched it and massaged it and all is good. we'll see later how it handles.
20101211 Sun
AM: :run 35.4 miles (5:21) NP to Pulse and back (3822'). Minor slump in energy between 19 and 20 miles (due to lack of nutrition). stopped refueled and hydrated, Legs felt good through 32 miles then ran out of nutrition again and definitely felt it. minor right achilles tenderness. total nutrition 2.5 hammer gels, 1 pack of blueberry gu chomps (1st 3 hours) (~650 calories), 6 blueberry/pom roctanes (last 2:20) ~600 caloreis) - total 1250 cal - should have had closer to 1700. running is progressing nicely.
Total Run
-Miles: 94.2
-Hours: 13h 21min
-Vertical: 11,591'
PM: run 11.6 miles (1:43) RPQ Side Hill green pond loop (1230'). Easy run to rebuild confidence after yesterdays implosion. legs felt good, steady pace, no spectacular efforts. good run.
20101207 Tues
run 9.2 miles (1:10) TSF RPQ CDS loop (1342'): started as an easy run, was feeling strong and on a good pace, so i pushed the last 3 miles a little bit racing the clock. All in all legs feel very good. some minor twinges in right achilles to work out.
PM: run 2.8 miles (0:26) Pulse H St trail loop (446'). slow easy shake out run. legs feel good.
20101208 Wed
AM: run 8 miles (1:01) BM CDS loop (1194') - easy run, comfortable the entire way, slightly higher effort the last 2 miles, but never really pushed the run. just enjoyed being out in the quiet morning hours..
PM: run 4.4 miles (0:41) Mast trails (463'): right achilles began to twinge, cut the run short.
20101209 Thur
PM: run 5.6 miles (0:51) TSF out and back (810'). rigth achilles tender for first 4 miles then loosened up a bit, cut run short.
20101210 Fri
PM: run 4 miles (0:27) rice canyon loop (548'). achilles felt good, pretty solid effort throughout to see how achilles was holding up.
20101211 Sat
AM: run 13.2 miles (1:38) 2x greenfield marshall loop (1736'). very comfortable run, pushed slightly the last 3 miles to have good showing. 1 twinge on r achilles at mile 10, stopped stretched it and massaged it and all is good. we'll see later how it handles.
20101211 Sun
AM: :run 35.4 miles (5:21) NP to Pulse and back (3822'). Minor slump in energy between 19 and 20 miles (due to lack of nutrition). stopped refueled and hydrated, Legs felt good through 32 miles then ran out of nutrition again and definitely felt it. minor right achilles tenderness. total nutrition 2.5 hammer gels, 1 pack of blueberry gu chomps (1st 3 hours) (~650 calories), 6 blueberry/pom roctanes (last 2:20) ~600 caloreis) - total 1250 cal - should have had closer to 1700. running is progressing nicely.
Total Run
-Miles: 94.2
-Hours: 13h 21min
-Vertical: 11,591'
Saturday, December 11, 2010
Dec 05, 2010 recap
20101129 Mon
AM: run 3 miles (0:26) 56 bike trail out and back (502'). very slow eay run, achilles still tender.
20101130 Tues
PM: run 3.3 miles (0:27) 56 bike trail out and back (502'). very slow easy run. minor achilles tenderness.
20101201 Wed
AM: run 7 miles (0:57) BM CM loop +, (1043') Good run, some minor achilles tenderness, went away pretty quickly.
PM: run 2.8 miles (0:29) Pulse H street trail loop (374') easy shake out run.
20101202 Thur
AM: run 10.1 miles (1:20) pepper broadway loop+ (1152') legs felt good, steady pace. some severe gi issues at the end of the run.
20101203 Fri
AM: run 5.7 miles (0:42) BM CM loop (866'). legs feeling strong, no issues, achilles feeling 90%.
20101204 Sat
AM: run 11.4 miles (1:36) Balboa park out and back+ (~1509'). legs felt solid, very relaxed run, some severe GI issues at the end forced me to cut it short.
20101205 Sun
AM: run 22.1 miles (3:58) Cowles Mtn wanderings (~3638'). Long run, a pretty poor showing today, felt like someone borrowed my legs for 15 - 20 miles before i got started on my run. never felt good throughout the day, no food, ~96oz of water. need more calories and to revisit my overall nutrition. i've officially lost interest in recovery weeks, for now. some slight achilles tenderness early on during steep ascents, stopped and stretched calves and massaged them a bit, and issues resolved.
Total Run
-Miles: 65.4
-Hours: 9h 55min
-Vertical: 9,586'
AM: run 3 miles (0:26) 56 bike trail out and back (502'). very slow eay run, achilles still tender.
20101130 Tues
PM: run 3.3 miles (0:27) 56 bike trail out and back (502'). very slow easy run. minor achilles tenderness.
20101201 Wed
AM: run 7 miles (0:57) BM CM loop +, (1043') Good run, some minor achilles tenderness, went away pretty quickly.
PM: run 2.8 miles (0:29) Pulse H street trail loop (374') easy shake out run.
20101202 Thur
AM: run 10.1 miles (1:20) pepper broadway loop+ (1152') legs felt good, steady pace. some severe gi issues at the end of the run.
20101203 Fri
AM: run 5.7 miles (0:42) BM CM loop (866'). legs feeling strong, no issues, achilles feeling 90%.
20101204 Sat
AM: run 11.4 miles (1:36) Balboa park out and back+ (~1509'). legs felt solid, very relaxed run, some severe GI issues at the end forced me to cut it short.
20101205 Sun
AM: run 22.1 miles (3:58) Cowles Mtn wanderings (~3638'). Long run, a pretty poor showing today, felt like someone borrowed my legs for 15 - 20 miles before i got started on my run. never felt good throughout the day, no food, ~96oz of water. need more calories and to revisit my overall nutrition. i've officially lost interest in recovery weeks, for now. some slight achilles tenderness early on during steep ascents, stopped and stretched calves and massaged them a bit, and issues resolved.
Total Run
-Miles: 65.4
-Hours: 9h 55min
-Vertical: 9,586'
Monday, November 29, 2010
Nov 28 recap
20101122 Mon
AM: run 5.6 miles (0:49) TSF BM CM loop (594'). legs feel ok, a little tired, started to come around after 4 miles or so.
20101123 Tues
PM: run 2.8 miles (0:32) Pulse H st trail loop (374'). very slow easy run.
20101124 Wed
AM: run 14.7 miles (1:55) RPQ Del mar loop +, (1430') Strong run and solid effort, legs felt good all the way through.
20101125 Thur
AM: run 24.1 miles (3:56) Downtown fiesta island ramblings (2831') legs a bit tired, sluggish for the last hour.
20101126 Fri
AM: run 14.3 miles (2:17) Chula Vista trails ramblings (2195'). legs are definitely feeling yesterdays effort. very sluggish, especially on climbs. very slow run.
PM: run 4.6 miles (0:41) Del Rey loop (453'). little better then this mornings run. legs loosening up a bit. all in all still tired.
20101127 Sat
AM: run 15.6 miles (2:11) Magnolia lake jennings loop + (1447'). Legs a little sluggish, pace solid, and consistent. had to focus the last mile or so to keep the pace.
20101128 Sun
AM: run 30.1 miles (5:07) Balboa park ramblings (4944'). Long run, felt pretty good through around 4:15, then things started to slow dramatically. 2 gels, 1 pack of chomps, 3 water bottles. need more food. have some tenderness in left achilles, right achilles feels fine.
Total Run
-Miles: 111.8
-Hours: 17h 28min
-Vertical: 14,268'
AM: run 5.6 miles (0:49) TSF BM CM loop (594'). legs feel ok, a little tired, started to come around after 4 miles or so.
20101123 Tues
PM: run 2.8 miles (0:32) Pulse H st trail loop (374'). very slow easy run.
20101124 Wed
AM: run 14.7 miles (1:55) RPQ Del mar loop +, (1430') Strong run and solid effort, legs felt good all the way through.
20101125 Thur
AM: run 24.1 miles (3:56) Downtown fiesta island ramblings (2831') legs a bit tired, sluggish for the last hour.
20101126 Fri
AM: run 14.3 miles (2:17) Chula Vista trails ramblings (2195'). legs are definitely feeling yesterdays effort. very sluggish, especially on climbs. very slow run.
PM: run 4.6 miles (0:41) Del Rey loop (453'). little better then this mornings run. legs loosening up a bit. all in all still tired.
20101127 Sat
AM: run 15.6 miles (2:11) Magnolia lake jennings loop + (1447'). Legs a little sluggish, pace solid, and consistent. had to focus the last mile or so to keep the pace.
20101128 Sun
AM: run 30.1 miles (5:07) Balboa park ramblings (4944'). Long run, felt pretty good through around 4:15, then things started to slow dramatically. 2 gels, 1 pack of chomps, 3 water bottles. need more food. have some tenderness in left achilles, right achilles feels fine.
Total Run
-Miles: 111.8
-Hours: 17h 28min
-Vertical: 14,268'
Tuesday, November 23, 2010
Nov 21 recap
20101115 Mon
AM: run 7.3 miles (0:57) Misc run from home (449'). easy run with a break in the middle. legs feel pretty good
20101116 Tues
PM: run 2.8 miles (0:28) Pulse H st trail loop (374'). very slow easy run.
20101117 Wed
AM: run 10.2 miles (1:18) Balboa Park wanderings, (1152') good solid effort, legs were feeling the faster effort towards the end.
20101118 Thur
PM: run 12.25 miles (2:01) Mission Gorge wanderings (1657') steady trail run, legs felt good climbing. can start to feel a bit of the achilles, hopefully just tenderness from yesterdays effort and the hills today.
20101119 Fri
AM: run 13.4 miles (1:43) TSF BM del mar loop+ (1480'). strong run, solid effort, legs felt great the entire run. TSF BM del mar loop + short extensions.
20101120 Sat
AM: run 7 miles (0:58) Prospect Cuyamaca loop + (495'). felt like a newborn giraffe trying to learn how to walk.
20101121 Sun
- AM: run 29.25 miles (4:46) Xterra Mission Gorge 15k + run there and back (3107'). long run, legs felt good on all climbs and up until around 4:15 - 4:30, then mileage started to take it's toll. all in all a good day, not feeling too sore. need to roll out my achilles.
Total Run
-Miles: 82.7
-Hours: 12h 15min
-Vertical: 8,714'
AM: run 7.3 miles (0:57) Misc run from home (449'). easy run with a break in the middle. legs feel pretty good
20101116 Tues
PM: run 2.8 miles (0:28) Pulse H st trail loop (374'). very slow easy run.
20101117 Wed
AM: run 10.2 miles (1:18) Balboa Park wanderings, (1152') good solid effort, legs were feeling the faster effort towards the end.
20101118 Thur
PM: run 12.25 miles (2:01) Mission Gorge wanderings (1657') steady trail run, legs felt good climbing. can start to feel a bit of the achilles, hopefully just tenderness from yesterdays effort and the hills today.
20101119 Fri
AM: run 13.4 miles (1:43) TSF BM del mar loop+ (1480'). strong run, solid effort, legs felt great the entire run. TSF BM del mar loop + short extensions.
20101120 Sat
AM: run 7 miles (0:58) Prospect Cuyamaca loop + (495'). felt like a newborn giraffe trying to learn how to walk.
20101121 Sun
- AM: run 29.25 miles (4:46) Xterra Mission Gorge 15k + run there and back (3107'). long run, legs felt good on all climbs and up until around 4:15 - 4:30, then mileage started to take it's toll. all in all a good day, not feeling too sore. need to roll out my achilles.
Total Run
-Miles: 82.7
-Hours: 12h 15min
-Vertical: 8,714'
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