3:45:00 For A 2:23:22 Run

At 7:30am, I head outside to start my run. I hope to extend my distance over previous long runs (perhaps as long as 18), but the absence of any marine layer is definitely a concern. That said, it is only 60 degrees right now and my plan to run near the coast should help me stay relatively cool.

Trying to improve upon similar runs I did last year, I now incorporate my elementary school and dad's house into the early stages of my route and, rather than head straight to the coast, I now stay at least one street in. This turns keeps my course more of a loop than an out-and-back.

When I reach Herondo (the border between Redondo Beach and Hermosa Beach) I decide to hit the dirt trail that parallels Valley Drive. I have run upon this before, but always heading in the opposite direction...which actually makes less sense on two counts: 1) The dirt is much cooler earlier in the morning. 2) The trail actually seems to trend downhill through to Pier Avenue.

When I reach Pier Avenue, I debate continuing on to Manhattan Beach or heading down to the Hermosa Beach Pier. If I recall correctly, my runs to Manhattan were around 19 miles long. I definitely am not ready to run that far...especially without the marine layer keeping things cool. I have already traveled over 7.5, so I figure the end of Hermosa's pier will give me more than 8.

As I reach the end of the pier, I am a little disappointed to see that I have only traveled 8.3 miles. Turning back now means I will finish shy of 17 miles...still an improvement over the previous week, but far short of the 18 I had initially hoped to do. The sea breeze is keeping the air cool out here, but I am growing concerned that the temperature has already risen on the peninsula. I decide to start back, sticking to the coast to stay cool.

My pace remains strong (averaging roughly 8:14/mile) until I reach the start of my ascent towards home. The hill begins with less than a mile to my half marathon split...and I am on pace to go sub-1:50 (which is surprising given how little I have pushed my pace today). If I really wanted to go for it, I probably could get a 1:48...which would be among my top 3 fastest half marathon times, but I must remind myself that home will still be more than 3 uphill miles away once I reach that split.

I reach 13.11 miles at around 1:48:50...still a very strong time for a training run (albeit not as fast as one in May).

I struggle up what could be my final hill. When I reach 25km, I decide to take a short break. Tomorrow is the Bulldog 25km, a race I had originally intended to register for. My watch reads 2:12:16...which would be an awesome race result for Bulldog. Maybe next year?

As I near the top, I see I am still short of 16 miles, I decide to turn down another street to add some more distance. By doing so, I get one last descent to offset the slow uphill pace I have averaged over the 16th mile, but at a cost. The last little bit is followed by a really steep ascent to my house. I am hot. I am out of water. My legs are spent. I push with what energy I have left to reach home.

I am quite pleased with my run, but am shocked how late it is. My watch reads 11:15am. Could I have really been out here for three hours and forty-five minutes? Where did the time go? The thermometer outside now reads 80 degrees, 20 degrees hotter than when I left. My recorded time of 2:23:22 shows that I am continuing to improve both distance and pace despite not making a concerted effort to increase my speed...but I really need to shrink the discrepancy between running time and total time if I want these numbers to translate into race results.

16.12 Mile Return to Terranea

Damn...hit my lap button around mile 3.5!

Terranea 15.6 Mile Orbit

Pics

Running with Family

Over the past few days, I have been in Pennsylvania with many members of my mom's side of the family to celebrate the life of my Aunt Lani, who lost her fight against cancer in June. Though this is a sad occasion, I am grateful that it has brought us all together...it has been a long time since I have seen many of my relatives, especially those who have lived on the West Coast, but for some reason insist on moving further and further east.

As I head down to the hotel's lobby before my morning run, I not only bump into a number of my relatives enjoying breakfast, but also my cousin Dave...who looks ready to run.

Earlier this trip, I learned that Dave has had difficulty establishing a regular running routine since moving to Paris, France (he's obviously moved the furthest east). That said, though he only gets to run perhaps once a week, he has been doing 7 milers, averaging between 8 and 9 minutes per mile. Since I had planned on averaging 8:30/mile for 7 miles today, running together is a no brainer.

On Friday, I ran an orbit around Pittsburgh Mills, the mall situated around our hotel...and was disappointed that the complete orbit (including the adjacent Sam's Club and Wal-Mart Supercenter) is only 3.5 miles. Dave and I ask the front desk for suggested running routes, but the suggestions are completely worthless. We decide to wing it.

Armed with my trusty Garmin, I set the pace and choose our route on-the-go. This unexpectedly cool and overcast morning is a refreshing change from Friday's heat and humidity. While running, I learn that my cousin has hiked the Pacific Crest Trail, been doing triathlons, has also run a full marathon (completing it in less time than my first despite never having run more than 7 miles before that including while training). He shared amusing anecdotes about his full marathon (being passed by a guy wearing a shirt stating "82 and still running") and half marathon (his 2 seconds of fame when he is mistaken by the press as the winner). Time passes quickly.

Despite only making left turns while outside the perimeter of Pittsburgh Mills, we somehow find our way back to Pittsburgh Mills Blvd. Rejoining the orbit gives us 6.69 miles by the time we return to the hotel...at an average 8:26/mile.

Before this trip, I knew there were a couple half marathoners in the family and a 3rd cousin who is registered for the next New York Marathon (his first full), but this is the most I learned about Dave in decades. You learn so much more when you reconnect in person. Hopefully it won't take another memorial celebration to get any of us together again...

Fast 7 Mile Run

Some runs do not go as planned.

My alarm is set to wake me up at 5:30am. I intend to start a 6 mile run before it gets too hot. It goes off. I am completely oblivious...and do not wake up until after 6:45. When I realize I will not be ready before 8:00, I contemplate shortening my run to 5 miles. Not having run since Sunday, I start worrying that my legs will rebel...perhaps a 3 miler will be sufficient. I finally step outside at 8:45.

One thing I have realized since I started running again is that I should never let concerns dictate workouts.

For starters, as soon as I step outside, I realize my concern about the temperature is overblown. Yes, the sun is hitting hard, but a breeze compensates for the heat. I start running uphill (as is usually the case) and am not feeling nearly as winded as I expected when I reach the top. When I start downhill, my pace picks up faster than I expect and I complete mile 3 in less than 7 minutes. When I reach the bottom of the hill half-way through my 4th mile, I realize I am on track to match the pace of my 3rd, so, even though I have a half mile ascent ahead, I make the effort to maintain the pace...and actually end up beating it.

Since the ascent continues, I conserve energy over the next mile...but am surprised to see that my pace did not slow as much as I expected. I start thinking about setting a fast 10Km split knowing I cannot match my PR (achieved on a run featuring significantly less elevation change). That said, I anticipate a time better than last year's hilly 10Km race.

I beat it by more than a minute.

To achieve this time, I had turn my ascent into interval training...a benefit of this not being a race day. Just keep in mind that speed was the last thing on my mind before I started today's run. Nor was distance. I feel good enough to add an extra half-mile down- and uphill segment to my workout, so I do without hesitation.

Some runs do not go as planned...and that can be a good thing.

First 15 Mile Run of 2009

I have had a few 14+ milers, but today is my first to crack 15.

Elementary Cheesecake Orbit

I guess I got a little ahead of myself when I posted my last blog entry in May.

I did not anticipate how attending all three days of the Electronic Entertainment Expo would not only delay my plan to add miles, but also disrupt my previously established routine. For much of June, I did not even total twenty miles per week or maintain my minimum frequency of runs. I even had a couple of weeks without a 10+ mile run.

Fortunately, this did not appear to hurt my pace or endurance as much as I would have thought. I completed the first 10Km of this morning's run in 48:30. I actually kept my pace sub-8 minutes per mile through 9.5 miles...and may have been able to sustain it longer had I not tripped.

Yes, a tree root jumped out of the ground, grabbed my foot, and pulled me over...a diving forward slide on my bare chest (had removed my shirt due to this morning's heat). Fortunately, I fell upon a soft, grassy median (no road rash, but my neck and upper back complained a bit after I got back up).

Today's route was a 13.55 mile variation of my half marathon "Cheesecake Orbit", "Elementary" because I ran by both Riviera and the site where Parkway was located. And my reward will be lunch (and hopefully dessert) at The Cheesecake Factory!