2 runs: 14 myles - 1.54

Track/Bluffs - 11/4
50s, little wind, mild
mind/body - good
hard/easy effort

I'm going to take full advantage of this week of not having to work. I figure I'll get a jump start on 2011. No better way to get it going than a 2-a-day. The latest Running Times has an article on training for a 50K in which I took the idea of getting a track workout followed by a late day shake out to help with recovery.

The late morning session (8 myles) was not too tough but really intended to get the ball rolling with 10 x 400s. My goal was 78s. Two mile w/u and c/d with 2 minutes or 200 meters (turned out to be the same) in between each 400. Check out all the details here. I was most surprised that I could only get my HR to about 165 on each one while hitting 77-78 each time, felt much higher than that. Run #2 (6 myles) was simply a shake out, trying to keep the HR below 160. Details here. I'm really getting into all these charts and graphs, pretty interesting with the different aspects once I start playing around with the fields.

On another note, I'm reading a book entitled "In Defense of Food" by Michael Pollan. If you are at all concerned about what you are shoving in your mouth you should pick up this book. I'm only 1/3 of the way through and so far he has talked about the history of nutrients, government, lobbyists, nutritionism, and most importantly The Western Diet. This book goes right along with my reasoning for boycotting Micky-Ds and other fast food chains.

5 myles - no time

Rocky Heights Track - 6:00 PM

60s, clear, dry

mind/body - good

easy effort

I had the opportunity to go to the track with the family tonight. Jaxon has parent running day next Tuesday and I will be out of town so the teacher allowed us to count what we did tonight. Every week Jaxon runs as many laps as he can in 25 minutes during gym class. The goal is to run a marathon before the end of class (don't know when it ends). So whatever I did with him tonight will count towards his goal. I'm extremely proud to report Jaxon completed 11 laps in 24:37 with his last lap being 1:54. He paced himself and recorded even splits the entire time:

• 2:16
• 2:19
• 2:12
• 2:17
• 2:17
• 2:18
• 2:13
• 2:15
• 2:16
• 2:14
• 1:54!

Sorry... forgot the camera so no pictures. It sure was fun getting to spend time with Jaxon, even though he told me to stop talking to him cause he couldn't concentrate. Good times with the family indeed. Now I'm off to the hustle and bustle of downtown L.A.

7 myles - track

Rock Canyon track - 7:00 AM

70s, clear, dry

mind/body - good

hard effort

Not quite Yasso 800s but good enough for me. 2 mile warm up and cool down, 6 x 800 m: 2:44 :43 :43 :42 :43 :42. My goal was 2:45s so I'm happy with the result. Last time I did this workout in February my average was 2:35 so I've slipped a little but I'm getting back there. In between one of my sets, a couple girls were walking around, probably 13 or 14 years old. I overheard one of the girls (heavy set) say to the other "Yeah I'm gonna try to get in shape to make the cross country team and if I make it then my Mom is gonna stop smoking...." Wow. Mom doesn't get it.

10 myles - track

Rock Canyon track - 6 PM

70s, cloudy, dry

mind/body - not eager

hard effort

The first one is always the hardest... In soccer we called these 4-3-2-1 and I used to love to try and kill my players with it. I didn't exactly taste my own medicine today (not trying to kill myself) I went more for a comfortable, hard pace. My goal was 5:48 pace for every set. I figured if I pushed too hard I would get less out the workout and possibly get injured. I ain't no spring chicken any more...

2.5 mile warm up and cool down. On the track it was 1-2-3-4-4-3-2-1 (as in laps). To hit 5:48 I just had to hit 1:27 per 400 meters. Here's how it shook out: 1:24, 2:49, 4:18, 5:45, 5:42, 4:18, 2:51, 1:22 - with 2 minutes between each.

Last (and certainly not least) - Happy Birthday to my lovely wife Nicole! She is now 38 years young. Is that rude to mention that? Nah... age is just a state of mind.