(Stopping) The Slow Slide - Page 5

LisaS · 06-13-2009, 11:51 PM

probably easier than the toll road in the long run- either Macarthur or Bristol would have had you zigzagging to get over there. I sometimes shop at the Ralph's over there.

kmwest · 06-13-2009, 11:56 PM

The race's website said, "From the 5, 405 or 73, exit Jamboree Rd and head south" - which suggests to me that the 73 exits onto Jamboree. It was only when I realized we'd merged onto 405N that the directions were wrong. Oh well, it turned out alright, and it only cost me $4.25 toward the cash-strapped state.

LisaS · 06-14-2009, 12:29 AM

yeah, from NB 73, you exit Bristol and then U-turn to get back to Jamboree. Glad you found it without too much trouble. And congrats again on the PR.

kmwest · 06-14-2009, 11:10 PM

14 Jun 09

Run
10.01mi
1:19:xx (not sure on the seconds - my Forerunner is acting up and not importing the workout data so I'm going by what I can see on the display)
7:53/mi avg (based upon 1:19:00)

Not bad. Lots of hills, as well as about four miles on the beach. Nice weather, high 60s/low 70s when I took off at 6pm. The overall time includes several minutes waiting at stoplights, so I'm pleased. My roommate suggested that my intense frustrations at work are fueling my faster run times as of late. I'm inclined to agree.

kmwest · 06-17-2009, 11:02 PM

17 June 09

Tempo Run
3mi 19:52 (6:34/mi avg)
3:30 rest
3mi 19:52 (6:34/mi avg)

Decent run around my neighborhood, out and back. The McMillan calculator prescribes a max pace of 6:27/mi for tempo runs for me, but factoring in some small hills I think this was an ok pace.

kmwest · 06-18-2009, 10:40 PM

5k pics

http://www.brightroom.com/view_user_...=745&S=230&PWD=

kmwest · 06-20-2009, 02:21 PM

20 June 09

Long Run
10.0 mi
1:14:08 (7:25/mi avg)

McMillan's calculator recommends 7:19-8:19/mi pace for long runs for me, so not bad. This included 2 miles downhill from my apartment to a long (mostly) flat bike path, 6 mi out and back on the path, then a tough 2-mi uphill back. Fairly warm outside but nice and overcast with a slight mist falling.

kmwest · 06-28-2009, 09:44 AM

23 June 09

Yasso 800s
1:1 work:rest

1) 2:46
2) 2:41
3) 2:47
4) 2:43
5) 2:45
6) 2:46
7) 2:46
8) 2:42

kmwest · 06-28-2009, 10:01 PM

27 June 09

45-mile group bike ride

------

28 June 09

AM:
Long Run
12.0mi (approximate - I didn't remember the exact 6-mile turnaround point)
1:38:17 (~8:11/mi avg)

Not so good. I was beat all day Saturday from the bike ride and I didn't get a nap in, or a long sleep on Saturday night. So when I took off first thing Sunday morning I was hardly rested. Also, I was pretty dehydrated and it's been warmer here in the last couple days than it's been. All add up to a pretty disappointing long run.

I'm signed up for a 5k on Coronado Island on July 4. Coronado is pancake-flat so I'm aiming to set another PR.

It's also my fiancee's birthday so I need to figure out what to buy her before she comes here on Thursday...

PM:
Ocean swim

Well, "swim" is a bit of a misnomer. I was swimming parallel to the shore, would get about 30 yards before a wave crashed over me and sent me tumbling. Good times though.

kmwest · 07-04-2009, 06:26 PM

4 July 09

Independence Day 5k
Coronado CA

18:16 (5:53/mi)

1-second PR. Booyah.

Race report to follow.

kmwest · 07-07-2009, 10:59 PM

Quote:

Originally Posted by kmwest

4 July 09

Independence Day 5k
Coronado CA

18:16 (5:53/mi)

1-second PR. Booyah.

Race report to follow.

First off, this was one of the poorest-organized races I have ever seen. It's only made worse by the fact that it's their 35th year AND it's ran by a big race organizer here in San Diego. It started in a city park, and at the starting line there were no port-a-potties (only a very small restroom building for the park, with an insane line). Thankfully I knew there was a Marriott hotel about 100 yards away so I took my warmup jog over there, walked right into the lobby restroom and took care of business. Life is good when you are smarter than everybody else.

There was a 15k that started first, then about 10mins later the 5k started. Despite 1000+ entrants in each event, and a $35 entry fee, they didn't have chip timing so I had to edge my way to the front of the line to ensure my time wasn't messed up waiting to cross. They sounded the start, and I took off across a field in the park. We emptied onto a very narrow, weaving sidewalk, which was how the entire course was ran. I started out way too fast and blew up, and since they didn't have mile markers at all, I had no idea how fast I was going. Right out of the gate I was 10th overall, and people starting passing me about the half-mile mark. I thought it just wasn't my day, and resigned myself to a 20:00+ 5k.

Numerous hairpin turns, round-a-bouts, and curvy sidewalks later, it was about the 16-minute mark when the first woman passed me. I thought I had a few minutes left to the end when I saw runners up ahead turn right into the grass - what the crap, is that the chute?!? It was. I turned right onto the grass and saw the timer hit 18:00. I powered my way down the last stretch and hit my watch at the line. 18:16 and some change, for a hairsbreadth PR. I would've done better if the course hadn't sucked so much, and I knew my speed at the 1-mile mark and adjusted accordingly for a smarter race.

kmwest · 07-07-2009, 11:03 PM

7 July 09

Tempo Run
Miramar Lake
San Diego, CA
4.94mi 31:13 (6:19/mi avg)

A nice, almost flat course around a reservoir near my work. Despite the fact that I spent almost as long looking for a parking spot as I did running the damn course. I think I'm going to alternate tempo runs between this flat 5-mile loop and the 3-mi course at my apartment where I run 3mi out, rest 4min, run 3mi back.

kmwest · 07-18-2009, 01:16 PM

Well, it's official, I'm deploying again. This time, to Afghanistan for a year starting in November. Hopefully I'm less busy this time so I can lift and run much more regularly. So no spring half-marathon for me

.

BamaDave · 07-20-2009, 05:20 PM

You're not going to run the Kabul Half?

LisaS · 07-20-2009, 05:37 PM

I hear it's just like Yuma except different.

kmwest · 07-20-2009, 10:03 PM

Yes, probably less likely to get kidnapped by a Mexican drug gang than I was in Yuma.

And I'll be in Kandahar, not Kabul :P. I'm looking forward to it, the work sounds really interesting but maybe it'll be a bait-and-switch. It'll suck being away from my wife (we're moving the wedding up from November to August) but that's part of the job, unfortunately.

kmwest · 08-01-2009, 05:24 PM

1 Aug 09

San Diego Track Club's Balboa Park 8-miler
57:52 (7:14/mi avg)
58th overall
4th of 7 in my age group

No bueno. This was half trail, half road, with some serious trail hills. I hit the first mile in 6:20 (just about my goal pace) and it just slowed down from there. I went from being about 20th overall to my finish at 58th. I even got passed by two 18-year-old girls.

Yeah, this one sucked. I can either blame the anthrax booster shot I got a few days ago, or the Physical Fitness Test (with 17:30 3-mile run) that I had early this week. Or maybe my lack of hydration last night. Something.