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July 31, 2008

Scout Adventure Race – 2008

Filed under: General — Tags: , — Michael @ 18:15

A member of another team posted his account of the 2008 Southern California Scout AR at http://www.zdap.com/racereports/viewtopic.php?p=9092. I was on a fun competitive team with Ryan, Kate, and Lauren.

July 28, 2008

Marathon Week 6, Day 1

Filed under: General — Tags: , — Michael @ 18:13

Even though I have not posted any information lately, training is going forward at full pace. (I might use that as one of the reasons I did not post during Week 5.) One significant point from last week: on Wednesday, July 23, I ran my fastest 5k in the past 27 years, covering the 3.1 miles in 19:19.

As Tommie notes, our assignment today was to our “best” 5k, rest for half of the time it took to complete the 5k, and then run a second 5k! This is the first of three times that this workout will come up on our training schedule, and I was wondering from the start exactly what it would feel like.we ran our first 5k in under 20 minutes (at 19:58) and then set out, after ten minutes of rest, on our second 5k.

I found out right away what this “Speed Work, Speed Work” was going to improve for me: leg strength. I felt like I was lugging a couple of tree stumps along Foothill Boulevard for the first mile of the second 5k. I believe this is where Tommie and I lost most of our 30 seconds on the second run, with miles 2, 3, and 3.1 about as fast as they were the first time through. Second 5k for me: 20:25, which might not have happened without Tommie right there the whole way.

Funny note from the run: Tommie’s watch did not start at 00:00:00 on the first run, so he did not know right away that it was his fastest 5k ever. His fatigue in completing the run probably had him baffled while he was thinking he took over 23 minutes. It was nice to see his reaction when he found out he knocked almost a half minute off of his PR time from last week. The Juggernaut rocks!

July 20, 2008

Marathon Week 4, Day 7

Filed under: General — Tags: , — Michael @ 23:01

Jeff, Ted, Trish, and I met at the Middle School for the 2-3-1 run that Jeff describes. I ran the 3-mile “Short Tempo” part in a detour-adjusted 20:45, which is a pace of 6:55 per mile and right on my target.

The detour was caused by my not wearing contact lenses for this run. Boy-o-boy, those street signs can be tough to read! Good thing I had Trish so close by to catch my missed turns.

July 19, 2008

Marathon Week 4, Day 6

Filed under: General — Tags: , — Michael @ 22:41

Yesterday, Day 5, was an “Off” day, and then today a group of almost a dozen of us met at the Rose Bowl to train. We were to run 5 km, which is one 3.1-mile lap around the facility (including part of the Brookside Golf Course) at our choice of paces: either our Marathon Paces (7:37 per mile for me) or we could each try to set a personal record (PR) at the distance.

I did not set a PR at the distance, but I did run the loop in 20:27, which is a pace of 6:36 per mile. The toughest part was the first three-quarters of a mile, which was a slight uphill stretch fresh out of the blocks. That is a rude way to wake up at 7:00am.

Amy and I both wrapped up our training for the day by joining the group at the Academy for the CrossFit total. That is where I got to PR… in Back Squat and Shoulder Press.

July 17, 2008

Marathon Week 4, Day 4

Filed under: General — Tags: , — Michael @ 08:42

I was part of the Jeff-Jim-Ted-Tommie group running sprints at the middle school this morning and had a fun time with everyone, including the part where we had to run 200m… twelve times. My times (all in seconds) were as follows:

  1. 37
  2. 37
  3. 37
  4. 36
  5. 36
  6. 36
  7. 36
  8. 37
  9. 37
  10. 37
  11. 37
  12. 35

Each one-minute rest between sprints went by faster than the one before; I hope it was a local phenomenon and that we did not warp the fabric of space-time for everyone. We really would have preferred for the one minute rest sections to have been the same every time.

The fastest 200m of this morning’s session went to Ted, who flew through his last half lap of the track in 33 seconds!

Rest day tomorrow: I hope it lasts for a “normal” 24 hours.

July 16, 2008

Marathon Week 4, Day 3

Filed under: General — Tags: , — Michael @ 20:03

I made a rare visit to the Team 1700 workout this afternoon, and I have one thing to say about that: It is hot when the sun is out! I have to get back together with my heliophobic Team 0600 friends soon. We did the posted Workout of the Day, which was 5-5-5-5-5 deadlifts. My loads for the sets of five were as follows:

  1. 225 lbs.
  2. 255 lbs.
  3. 255 lbs.
  4. 265 lbs.
  5. 275 lbs.

Now I am off to care for my sore piriformis … and prepare for a dozen 200m sprints in the morning.

July 15, 2008

Marathon Week 4, Day 2

Filed under: General — Tags: , — Michael @ 09:24

Monday was the official “Off” day, and today we jumped back in with five miles of running at a mid-tempo pace. For me, that is 7:10 per mile, which should have brought me to the five-mile point at 35:50. I got to it in 34:36, which puts me at just over 6:55 per mile.

For the first quarter mile, I had doubts that I would be able to keep pace, but as I approached the half-mile point the rhythm felt more maintainable. I did not experience any burning like what I felt on Week 2, Day 5 at the 3.5-mile point. Maybe this is the payoff of training, or it could be fresh legs after yesterday’s rest day.

If I keep running faster than my prescribed pace for two more weeks, I will consider dropping my target marathon time from 3:20:00 to 3:15:00. But I agree with juggernaut’s plan not to switch too soon.

July 13, 2008

Marathon Week 3, Day 7

Filed under: General — Tags: , — Michael @ 23:43

Today was supposed to be a CrossFit/Bootcamp training day, but I spent most of it recovering from Saturday’s Adventure Race. If I had woken up early enough, I could have joined a group digging a trench at Ryan’s house.

Oh well.

July 12, 2008

Marathon Week 3, Day 6

Filed under: General — Tags: , — Michael @ 20:47

I joined Ryan, Kate, and Lauren as part of TCA #2 – Chaos Theory for the 6th Annual Scout Adventure Challenge in the Santa Monica Mountains today.

The marathon training schedule called for an 8-mile run at “Marathon Pace + 45 Seconds”, but we instead completed, by my estimate, about twelve miles of hiking and running (with food and water on our backs) and over fifteen miles of mountain biking on a variety of roads and trails.

Highlights:

  • Working for so many hours with my team. They were so generous in putting up with my repeated stories about Lilian Jegou’s bike crash into a tree.
  • The other teams from the Academy. It is fun to be part of such a large group of inspired racers.
  • The support crew. Kellie, Vanessa, and Lisa made our base camp the place to be.
  • Seeing a beautiful rattlesnake cross our hiking path. It looked like an Arizona black rattlesnake, but I am not sure we have those here in California.
  • Hearing “Ughh!” as I approached a curve on mountain bike. When I slowed and came around, all I could see was an upended bike on the trail ahead of me but no corresponding rider. I found my teammate just off the side of the trail as the rest of the team came up carefully from behind. After the fallen rider got up, climbed back on bike, and tore further along as if nothing happened, the rest of us watched even more carefully for obstructions in the trail.
  • The Radioactive Ratz! That group finished an hour ahead of any other of our four teams!

I confess that leading up to the event I had some ambivalence about participating. Once the event got rolling though, I was immediately happy that I got to play.

July 11, 2008

Marathon Week 3, Day 5

Filed under: General — Tags: , — Michael @ 11:57

Fridays at Team CrossFit Academy are turing into Happy Hour (or Pick-Your-Poison) days. When the line this morning was too long for buying an iPhone, I joined the 9:00am crew and picked “Christine”, which is three rounds of the following:

  • Row 500 meters
  • 12 Deadlifts at 3/4 bodyweight
  • 21 box jumps

My time: 10:59.

Saturday’s workout is suppose to be an 8-mile run at 8:22 per mile. Instead of that run, however, I will join Ryan, Kate, and Lauren for the Scout Adventure Race. [Insert appropriate smack-talk here against the other teams.]

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