Speed Work

Today I started my training for my quest to finally run a sub 18 min 5k.  I haven't done any speed work in quite some time, so it wasn't as easy as it use to be.

I reluctantly got out of my nice warm bed, got dressed, put on my running shoes, and drove over to the track.

I haven't done any speed work in months, maybe even 6 months. 

I didn't have a lot of time to run because I had to be at work early today, but I figured some speed work was better than no speed work.

I did a short 3/4 of a mile warm up then did 4x400 meter repeats.  I took a 90 second rest between repeats.  I hit each 400 meter in my desired time of 80 seconds. During the last repeat my legs were feeling a little wobbly.

Then I did a 1/4 mile walk around the track and headed home.

Hopefully next week I'll have time to do 8x400 meter repeats at the same pace.

Until next time...

KEEP RUNNING!!!!

Shifting Gears

I had many goals for 2012.  I wanted to set a PR at the 5k, 50k, 50 mile, and 100 mile distance.  I also wanted to finish four 100 mile races and run 2000 miles.

I'm happy to say there was only one goal I didn't accomplish out of all of those.  That goal was setting a PR in the 5k.

Now that the year is winding down I'm taking it easy and starting over again.  All my running for the rest of the year (the next 9 days) will be easy runs.  Nothing to strenuous.  But at the beginning of 2013 that will all change.

It's been a personal goal of mine for a couple years to run a sub 18 min 5k.  To be 100% honest, I might be biting off more than I can chew.  My 5k PR is 19:01, so I have a lot to improve on.

I think as long as I stick to my plan of cross training, track workouts, and better diet I should be OK.  Avoiding injury and making sure I have good recovery time between workouts will be important also.  If I'm injured at all, I know I'll miss my goal.  If I don't hit it this coming February, the next local 5k isn't until October, and I really don't want to wait that long. 

My last ultra was back in mid November.  I'm starting to feel very recovered from all the running I've done this year, and I feel good about trying go get some good speed out of my legs. 

If all goes right, I'll finish my next 5k in 17:59 or better. 

I know what I need to do, now it's just a matter of doing it.

Until next time...

KEEP RUNNING!!!

Sunday, Sunday, Sunday!!!!

This Sunday I'm celebrating my accomplishment of running 2000 miles this year by running somewhere between 30-50 miles at my local park.  I have my dried mangoes and Fluid powder mix sports drink all packed up and ready to go.  I can't wait to get out there and start running! 

Mission Accomplished

One of my goals for 2012 was to run 2000 miles.  This is a goal I've wanted to accomplish for the last few years.  I've tried logging all my miles before, but usually somewhere along the line I would forget to make log entries or even lose log books.

This year was different.  I found a running app for my phone (Runtastic) that helped me log my miles.  I was even able to link my Garmin GPS watch data to the Runtastic website. 

There were a few runs this year where I forgot to charge my Garmin, and also didn't have my phone on me, so unless I was 100% about my mileage I didn't count it.  For the most part I probably ran a few extra miles that were never logged, just because I would prefer to know I ran more miles than I officially recorded instead of accidently recording more miles than I actually ran.

I'm happy to say that last night at 8:45pm I set out for a run.  My yearly mileage was up to 1995 miles.  All I needed to do was a 5 mile run. 

I met up with my friend Travis and we set out on a run.

Most of my runs are solo, but I always like having company when I go running.

We set out on a loop around our neighborhood, and then we did a bigger loop around a field just down the street from our houses.  I knew this was going to put us over the 5 mile goal, and that's pretty much what I wanted.  Our run ended up being 8 miles long.

When we hit mile 5 of our run (mile 2000 of the year) Travis and I gave each other a high five and I celebrated in my head for a little bit.  It was a good feeling.  Another goal for 2012 crossed off the list.

I ran with Travis back to his house, thanked him for going out on a last min run with me, then ran 1/2 mile back home. 

When I got home I hit the "refresh" button on the running app on my phone and saw my new yearly mileage... 2003 miles.

I have all day off from work this coming Sunday and I plan on celebrating the only way I know how.  I'm going to the park and running all day while my wife is at work.

Until next time...

Keep Running!!!!

Run d'Amore 125

One of my goals for 2012 was to run, and complete, four different 100 mile races.  On my way to reach this goal, I fell short at the San Diego 100.  This year I had completed the Rocky Road 100, Run-de-Vous 100, and Headlands 100. 

At the San Diego 100 my friend Kyle and I went off trail very early on in the race and went from being in the middle of the pack, to eventually finding our way back onto the trail and ending up in dead last place.  Mentally I couldn't fight back from the mistake.  I slipped further and further behind and around mile 30 I was pulled from the race because I missed the time cutoff by 5 mins.  Later on in the San Diego race, went on and paced my buddy Kyle who made an incredible comeback from our mishap. 

Around late September I was looking for a 100 mile race.  I really wanted to run, and complete, four 100 mile races this year.  Then one day one of my ultra running friends told me about a race that was going to be put together called the Run d'Amore.  The race was going to be put on by the same guys who put on the Run-de-Vous, and was going to be on the same 2 mile loop course.  This became appealing to me since I had just ran my 100 mile PR at the Run-de-Vous 100 (sub 24 hour), and going back and running the course sounded good.  Then I found out that the Run d'Amore not only had a 100 mile race option, but it would have a 125 mile option.

This was perfect!!!  Not only would I now have a chance to get in another 100 mile race this year, but now I would hopefully accomplish my 4th 100 mile race of 2012.  I would also, if all goes right, run my furthest race ever.

One of the highlights of the race was not only running all day and night with some awesome ultra running friends that I only get to see at races.  But, I must say the highlight of the event was having my son Brandon (6 years old) run 2 of the 2 mile loops with me.  He's helped crew for me at a few races, and has seen me finish just about all the local races in Fresno, and he was very excited to get to run a few miles with his old dad.

So... here is the video of the race, and I hope you enjoy it.


Until next time...  Keep Running!!!!

When It Rains...

When it's raining the last place I want to be is inside.  I want to be outside, on a trail, running through puddles and playing in the mud. 

Sitting in an office at work is the last place I want to be.  I'm counting the hours until I get off from work.  I wish it wasn't going to be dark so early.  By the time I get off from work there won't be any daylight left.  The only light I'll have will be from my headlamp, but that won't stop me from having some fun running tonight. 

I'm getting closer and closer to my goal of hitting 2000 miles of running for this year.  I only have about 103 miles left until I make my goal, and one more month to do it. 

I'm looking forward to a potential wet and muddy run at the park tonight.  I just hope the rain holds up.  I don't want the trails to be dry out there on my run tonight. 

I love running when it's raining out.  The bigger the storm, the better the experience and the more fun I have.  There's nothing like experiencing mother nature in all her glory.

There's something very cleansing about running in the rain.  If you have never given it a try, I suggest you do as soon as possible!

Until next time...
Keep running!!!!