3778 total / 480 in 2014

- To have fun running. - To finish my 1st ultra marathon [Check]. - To finish a half marathon under 2-hrs [Check].

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  • 9 miles
  • 01:37 time
  • 966 calories
  • 2 workouts
  • This Week time period


  1. RUN
    good TRANSPORTS Run - Sibley 5.07 mi 00:59 11:36 pace

    Heading out I ran with (more or less) with Phil & Ken. Ran solo on the way back (Phil turned around earlier and Ken kept going forward). I was able to run most of the back until I got to abou... read more

  2. RUN
    good Track - Ladder Intervals 3.54 mi 00:38 10:44 pace

    The workout:
    Perform two sets of ladders in the order shown below:
    Sprint 100m + walk 100m 1st Ladder
    Sprint 200m + walk 200m 2nd Ladder
    Run 400m + walk 200m 3rd Ladder
    Cool Down 10-15 minutes with... read more

  3. RUN
    good Alameda Creek Trail 6.16 mi 01:00 09:47 pace

    Easy paced RoTL with added resistance training. Legs felt a little heavy during the first mile but ok after that. Once I got on the creek trail and the open area, I was greeted with some strong c... read more

  4. RUN
    good Tennessee Valley Run 18.15 mi 04:38 15:17 pace

    Location: Parking Lot -> Marincello -> Bobcat -> Alta -> SCA -> Coastal -> Miwok -> Old Springs -> Tennessee Valley -> Coastal -> Middle Green Gulch -> Coyote Ridge... read more

  5. RUN
    good Dry Creek/Garin Park 6.31 mi 01:08 10:46 pace

    Warm, clear day with the occasional slight breeze. Did the first 4 miles at an easy effort pace (~12:00/mi). Miles 5 (9:00/mi) & 6 (8:44/mi) I picked up the pace and then I allowed for a cool ... read more

  6. RUN
    good Circuit Drills 3.8 mi 00:56 14:45 pace

    I put the group through a circuit workout:
    ~800m warm up
    25 squats with arm raises (5lbs each arm), 20 push ups, 20 runner's crunches
    25 squats with arm raises (5lbs each arm), 20 s... read more

  7. RUN
    good Flat easy paced RoTL 10.03 mi 01:38 09:48 pace

    Breaking in the new kicks (Altra Olympus) and also brought back the HR monitor (avg 143/high 152). Warm day but some strong breezes especially on the latter half of my run, which made for some exc... read more

  8. RUN
    good Redwood Regional Park 7.07 mi 01:15 10:38 pace

    Joined May and the TNT Marathon team on their run. I kept the pace easy. Legs felt great though my skills need some work as I had planned to do 8 miles and for some reason I had it in my head tha... read more

  9. RUN
    good Recovery run around the track 3.03 mi 00:31 10:07 pace

    Did another easy run around the track while May and the TNT peeps worked on race pace.

  10. RUN
    good TRANSPORTS/Altra Demo Recover... 4.12 mi 00:48 11:35 pace

    First run after AR50M.  I've been itching to run since yesterday but since I couldn't get out of work early enough yesterday before my massage, the run had to wait until today.  I finally... read more

  11. RUN
    good American River 50 Mile 50 mi 11:57 14:20 pace

    As my friend, Phil put it, it was a tale of two halves.  The first half being a basically a road marathon.  Being that I have never done a road marathon and also knowing finishing that first wouldn... read more

    • Phil
      Phil Congrats

      Way to go! I know what you mean...I was on the brink of collapsing due to overheating. Did you get about 5,600 feet of elevation gain too?

      18 days ago

    • Show 2 more comments...
    • Brian L.
      Brian L.

      My Garmin had over 4,900 ft of elevation gain. Less then both of yours but still more than the 3,100 ft posted on NorCalUltras elevation profile.

      17 days ago Like

    • Alvin L.
      Alvin L. Congrats

      congrats guys!

      17 days ago

  12. RUN
    good Quarry Lakes 3.31 mi 00:30 09:01 pace

    Last shakeout run before AR50M. Felt good throughout the run. I didn't intend to (since I wasn't looking at my Garmin and turned off all alerts) but each mile ended up being about 30 se... read more

  13. RUN
    good Easy splish-splash run at Lak... 3.1 mi 00:31 09:57 pace

    The heavy downpour ended just before I got to the lake but there was still a steady drizzle for most of the run. It's been a long time since I ran at Lake Elizabeth and the fact that basicall... read more

  14. RUN
    good RoTL Taper Run 5.2 mi 01:00 11:28 pace

    Nice & easy run on the usual Dry Creek/Garin Park loop.

  15. RUN
    good UFBI Chabot Run 11.63 mi 02:30 12:51 pace

    Even with the stopping to remove ribbons and to make sure everyone was doing ok/staying on course, the run was great.  The rain stayed away until after we completed, I got to further break in my ne... read more

  16. RUN
    great TNT Dry Creek Hill Run 4.73 mi 00:58 12:21 pace

    First run since rolling my left ankle at ORF and my first trail run since rolling my right ankle 2 weeks ago. I was also breaking in a new pair of shoes for AR50. Since this was a group workout a... read more

  17. RUN
    alright The problem with not driving.... 1.15 mi 00:11:27 09:58 pace

    Running home from BART after having two beers is actually taxing. At least the slightly rolled ankle didn't bug me.

  18. RUN
    good Oakland Running Festival Mara... 6.49 mi 00:53 08:12 pace

    I was shooting to finish my leg with a sub-8:30/mi and I met that goal by finishing at 8:13/mi. I carried a 20-oz. bottle of Tailwind and skipped all the water stations. It was great seeing so ma... read more

  19. RUN
    good Pre-race Warm Up 1.15 mi 00:12:28 10:50 pace

    Ran a nice warm up run from my house to the BART station.

  20. RUN
    good Quarry Lakes 7.2 mi 01:08 09:25 pace

    Elevation Gain/Loss: 72 ft / 85 ft

    Avg HR/Max HR: 140 / 151

    Weather: 48 degrees, felt warmer

    Nutrition: Tailwind

    First run since rolling my ankle last Sunday. Ankle actually felt well enough t... read more