A Quick Update

2013-08-01, Thursday

Time for a quick update before work. I registered for the 5th Annual VIPS Keep Moving Forward 5K/10K in Riverbank, CA. And I registered for the 2nd Annual Peace Officer Memorial Foot Pursuit Half-Marathon, 5K and 1-Mile Fun Run in Modesto, CA. I missed out on that one last year due to funding issues. Now I am in training for it in earnest, and am back on track with my training schedule.

Last night after work I completed a night-time (6.00)-mile run. It was supposed to be a (4.00)-mile Tempo Run with a one (1) mile warm-up and cool-down, but I ran it all together as a six (6) mile Galloway run-walk-run.

DC Bike Path: Marathon Training, Temp Run. Dist: (6.00)-mi. Time: (1:29:29.22)hrs. Pace-avg: (14:55)/mi. Speed-avg: (4.0)mph. Speed-max: (6.6)mph. Burned: (710) Calories. HR-avg: (150)bpm.

And this afternoon I ran a (2.00)-mile Easy Run that is actually on my calendar for today.

DC Bike Path: Marathon Training, Easy Run. Dist: (2.00)-mi. Time: (26:09.65)min. Pace-avg: (13:05)/mi. Speed-avg: (4.6)mph. Speed-max: (6.8)mph. Burned: (248) Calories. HR-avg: (155)bpm.

The tempo run was actually on my training calendar for Wednesday, but I did not manage it before work. At any rate I feel much better today than I did yesterday, so I'm actually not dreading work.  :-)

I'll tidy this up, and add some more later tonight.

Happy Swiss Independence Day!!

-Lancer!!

Race Report: Surgical Artistry Modesto (Half) Marathon 2012

Today's plan calls for a Half-Marathon Run. 

Modesto (Half) Marathon 2012: Dist: (13.17)mi. Pace-avg: (15:47). Speed-avg: (3.8)mph. Speed-max: (5.1)mph. Burned: (1367) Calories.

Plan: Run/walk (13.1)mi. @ an avg. (16:06) pace for a total time of (3:31:09)hrs.
Actual: Run/walk (13.17)mi. @ an avg. (15:47) pace for a total time of (3:27:45)hrs. Garmin time, and (3:27:37.816)hrs. chip time.
Fuel: Pre-run: 1x cup hot tea w/ honey; Mid-run: GU Roctane (Pineapple), GU Energy Gel w/ caffeine (Mandarin Orange), lots of water; Post-run: Banana, PowerBar (Peanut Butter), Gatorade (Lemon-Lime), Cheetos, more water.

Preliminary "official" results: (3:27:37.816)hrs. Courtesy of SVE Timing.

Kinda' dark out, but I have plenty of company.

At the starting line.

Gut check? Ready to go!!

Passing Graceada Park in a blur of motion!

Approaching Mile (1) and the House-in-the-Middle-of-the-Road.

Heading up, left, down and around.

Out of the 'burbs and out into the boonies.

Half-way there.

I can still smile, more or less.

Passed the turnaround, and heading back.

Here come the clouds, again.

Passing Mile (12)!

On the other side of the Finish line...

Thank you to everyone who made this race a great day! And that includes: the volunteers, Modesto Police Department, the race organizers, and other supporters, including the bands. (And thank you, Mom, for dropping me off and picking me up downtown for the race.)

Looking Forward: I will take at least one week off from running for recovery, maybe I'll do some stationary bike work at the gym, or use the pool at the gym, depending on the weather. After that I want to look into CrossFit. I think my gym recently started a class, and I read an article about CrossFit Endurance (CFE) as an additional training option to prepare oneself for running in endurance races. At any rate, I need to get back to burning off more body-fat and strengthening the rest of my body, especially my core. I'm getting tired of looking at that flabby belly in the mirror. :-) Besides, I am going to need that additional training to prepare to tackle Half Dome this year.

Last year's training efforts were geared toward running a half-marathon in Las Vegas in December 2011 (which didn't happen), and that training did not really feel like it translated to hiking most of the way up Half Dome. Even a park ranger I met at the permit check-point agreed. She was also training to run in Vegas at the same race; I don't know if she made it there, either. I kinda' hope I see her again on the trail this year, but you never know.

The 2012 Bay to Breakers is just around the corner, so I will need to prepare for that, as well. I fully intend to beat my time of (1:58)hrs. from last year, and I am certain I can do it in at least (1:30)hrs.

Now, off to bed.

-Lancer!!

Tracy Half Marathon - Fail!

I finally decided to register for the Tracy Half Marathon this morning, and lo' and behold, the race date has changed from January 29, 2012, to May 20, 2012. WTF?! This year's Bay to Breakers in San Francisco is already scheduled for the same date, May 20, and I am already signed up and committed to that event.

Now searching for a new half marathon to run at the end of January...

-Lancer!!

Return to the Gym

Finally got back into the gym today for about (1.5) hours.

MCR: Fit in 30 Room, (36:10)min.  Burned: (531) Calories [estimated]. Weight machines: Pectorals and Deltoids work, then some Ab and Back machine work.

Felt good to workout in the gym with the A/C running. I'll have to make sure I go a couple times next week.

Half-Marathon Training: I skipped two (2) of my Easy Runs this week: Tuesday and Friday. Tuesday I was busy in Yosemite, and Friday I was too tired to run in the late afternoon. I am still on target for mileage this week as long as I make sure to do my Long Run tomorrow. I may do it in the morning if I wake up early again like I have the last couple of days. Doing the long run in the morning at 0500-0600 hrs. sounds better than doing it in the late afternoon heat. And I won't have to use any sunscreen in the morning. B-)

I can barely keep my eyes open now. Time for bed.

-L.

Moonlight Easy Run

2011-07-18 0045 hrs.

Tonight I did not get out for my run till pretty late. And since I started the "run" before midnight, I will count it for Sunday, "technically speaking..." be damned.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (6.39)mi. Pace-avg: (16:41min./mi. Speed-avg: (3.6)mph. Speed-max: (5.1)mph. Burned: (701) Calories.

Today's plan called for a (4) mile Easy Run at a pace of (17:50) for a completion time of (1:11:22). I completed the (4) miles in (1:06:04.78) at an average pace of (16:31). I also had a warm-up and cooldown of (1) mile each, plus (0.39) miles of easy walking back to the house.

I was a little surprised to see as many people in the park as I did. Tonight's moon is waning gibbous, so there was plenty of light out to see the bike path. I took my SureFire flashlight (I even checked the batteries before I left the house) and my bike light, so I would have plenty of light if I needed it. The first person I saw was walking across the bike path from the footbridge towards a vineyard. They didn't use a flashlight, and didn't make any noise, but after that I turned off my iPod so I could hear my surroundings more effectively.

The next people I encountered were a young couple just before the first overpass, where the bike path follows the river under the road. I guess they were just there to make out, or something. I had to use my bright flashlight just to make sure I was seeing people, and not shadows. Continuing on under the bridge I followed the path that runs parallel to some neighborhood backyards, and about twenty (20) feet above the park. I thought I saw a cat in the moonlight in the middle of the path and clicked my tongue a couple of times. The cat ran off the path up towards the backyards, but then stopped after about five (5) feet. I shone my light on it, and immediately saw the two vivid white stripes that spell SKUNK! So I killed my light, and kept walking.

While walking parallel along the golf-course section of the bike path I heard voices and the creak and rattle of old bicycles. I turned around and stopped just off the path, turning on my flashlight so they would see me. Happily, they were also using bike headlights, so I'm sure my reflector vest and shoes caught the light, before that. The two girls [judging by their voices] and I exchanged hellos, and we continued on our paths. Once I passed the golf-course and the mid-park water fountain, I turned around for the return leg back home.
 
The only people I encountered on the return leg were two (2) bicyclists without headlights. I had to turn on my flashlight to make sure they saw me, because they were very busy talking. As soon as the light went on, they paid attention and kindly did not run me down. B-)



The park was beautiful in moonlight, but I was happy to get back onto surface streets and see some street lights.
-Lancer!!
 

Tempo Run

Today's training plan called for a Tempo Run: (1) mile at an easy pace, then (3) mi. at (16:07)min./mi. pace, then (1) mile at an easy pace.

DC Bike Path: 1/2 Marathon Training: Tempo Run. Dist. (5.56)mi. Pace-avg: (16:44)min./mi. Speed-avg: (3.6)mph. Speed-max: (5.8)mph. Burned: (620) Calories. Good run today.

This was one of my best runs yet. During my Jog phase I was able to keep going for (1.54) miles at a pace between (13:37) and (14:05). This was in the top end of the Fast Walk zone, according to Garmin TC, but it felt more like a slow jog; I did peak into the Slow Jog zone a couple of times during this phase. I think my lung capacity and endurance is improving. B-)

Tomorrow: Easy Run (2) mi.

-Lancer!!

Half-Marathon Man: The Prelude

Early this week I signed up for SmartCoach on Runner's World, the free version, so I can get started on training for a half-marathon in December. Yes, the Vegas night run. I still have not officially signed up yet, but want to get training anyway. I think I will run with Team Challenge, but their organization meeting in my area (SF East Bay is the closest) isn't till August.

Today's plan was an eight (8) mile long run at a pace of (18:02)min./mi. For me, that's walking at a semi-brisk pace:

DC Bike Path: Walk/Jog, (8x). Dist: (8.41)mi. Pace-avg: (16:32)min./mi. Speed-avg: (3.6)mph. Speed-max: (6.2)mph. Burned: (950) Calories. Half-Marathon training: Long Run.

Very hot, but at least I lathered up with sunscreen before-hand. It was about (82)F when I left the house, with about (35)% humidity. Weather data says only (27)% humidity now and (89)F outside. Running in the DC park is usually a bit cooler than elsewhere because of the synergistic cooling effects from the river and the trees along that river. And when I'm passing the golf course, it even cooler. Unless, of course, I am silly enough to run in the middle of the day like I just did. It actually was a bit cooler, and definitely more humid near the river. I had to refill my water bottle at the water fountain on my return leg, where I usually turn around during my other, shorter runs. Cool breeze was the mantra I tried to use to get myself to jog as much as possible after my first three (3) Jog iterations. It helped a wee bit. I only hit "Slow Jog" on the first two (2) Jog iterations, the rest were all in the "Fast Walk" and slower range.

I fully intended to go out earlier this morning around 0700 hrs., or so, but I was waiting too long for my colon, and just put it off too long. C'est la vie. I will of course have to make a better effort at this. Late last year, when I would go out riding in the morning I didn't usually what for the morning sit-down. I would just get up, chug some Gatorade, then hit the trail. Then again, riding my bike is faster than walking, so I try to avoid the possibility of any accidents on the running trail, no matter how frustrating the wait. Too much info? Maybe.

Less than one (1) hour to check in to see if I have Jury Duty in the morning. No jinx! *knock-on-wood*

Today's Weight: (200.8) lbs., post run. Getting closer to my goal. :-)

-Lancer!!

UPDATE: Called in and was told by the machine that I do not have to report for Jury Duty. Well, if you insist.