Miles:
1604 total / 320 in 2017
Goal:

health & fitness; former collegiate hurdler slogging along the miles, jealous of the slow twitch crowd.

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Entries

  1. RUN
    great Soft Sand: RAT Beach > Redond... 4.89 mi 00:55 11:17 pace

    55:12. 5:52; 22:01 (16:09); 27:56 (5:56); 33:26 (5:30); 49:21 (15:55); 55:12 (5:51). negative splits all around on a very slow, relaxed, mellow pace run. day seven of working twelve days in a row, ... read more

  2. RUN
    great Soft Sand: RAT Beach > Redond... 4.89 mi 00:46 09:19 pace

    45:34. 4:26; 17:21 (12:56); 22:05 (4:44); 26:47 (4:42); 40:34 (13:48); 45:34 (5:00). glad to get it done. decent pace. out of hvxc cycle. waning daylight weekend warrior type tragic stuff. pretty c... read more

  3. RUN
    great Soft Sand: RAT Beach > Redond... 4.89 mi 00:52 10:34 pace

    51:45. 5:22; 20:54 (15:32); 26:02 (5:08); 31:03 (5:02); 46:08 (15:05); 51:45 (5:38). felt really good. soft / high / flat. beautiful evening. legs a little sore/weak from previous + the best of rea... read more

  4. RUN
    great Soft Sand: RAT Beach > Redond... 4.89 mi 00:55 11:14 pace

    55:00. 5:39; 21:52 (16:12); 27:17 (5:25); 32:39 (5:22); 49:00 (16:22); 55:00 (6:00). absurdly astonishingly spectacular 80+ degree November sunset run. soft / high / flat. legs weak for all the bes... read more

  5. RUN
    great Soft Sand: RAT Beach > Redond... 4.89 mi 00:44 08:59 pace

    43:58. 4:32; 17:29 (12:57); 22:03 (4:34); 26:29 (4:27); 39:28 (12:59); 43:58 (4:30). oh, heck yes. sub-9. and I worked hard for it. look at those splits. tried to negative split, especially when I ... read more

  6. RUN
    great Soft Sand - 16th Hb - 26th MB... 4.28 mi 00:43 10:01 pace

    42:55. 9:37; 15:12 (5:35); 22:09 (6:57); 28:51 (6:41); 34:00 (5:09); 42:55 (8:55). ah, for pete's sake, missed sub-10 by an eyelash. solid negative split. had no anticipation of it at the half... read more

  7. RUN
    great Soft Sand: RAT Beach > Redond... 4.89 mi 00:50 10:14 pace

    50:04. 5:02; 19:34 (14:32); 24:27 (4:52); 29:24 (4:58); 44:39 (15:14); 50:04 (5:25). just not quite enough in the tank to break 50. some days are softer than others. no real game plan, gap in days ... read more

  8. RUN
    great Hb greenbelt Pier-Gould-Pier 3 mi 00:25 08:18 pace

    24:55. 6:20; 12:20 (6:00); 18:54 (6:34); 24:55 (6:01). again failing my own coaching plan (run steady pace first three stretches, push uncomfortable final stretch). wind from the NW clearly may hav... read more

  9. RUN
    great Low Tide Shoreline - Hb 16th ... 4.62 mi 00:39 08:21 pace

    38:36. 11:52; 19:10(7:17); 26:45 (7:35); 31:16 (4:31); 38:36 (7:20). just one of those ridiculously magnificent, stunning, surreal, perfect days. stratocumulous nimbus clouds above us, gorgeous, ra... read more

  10. RUN
    great Soft Sand - 16th Hb - 18th MB... 3.53 mi 00:38 10:43 pace

    37:52. 9:44; 18:45 (9:01); 22:09 (3:24); 27:55 (5:46); 37:52 (9:57). cool, overcast day. sand pleasantly warmer than expected. chipping away at 8th graders w/ 7th graders. beautiful day.

  11. RUN
    great Hb greenbelt Pier-Gould-Pier 1.5 mi 00:11:52 07:54 pace

    11:52. 6:04; 11:52 (5:47). maintenance run for students, who are running mile time trials today & tomorrow; instructed to PR, and how to pace based on 60s + laps in the 6 laps per mile HVS fiel... read more

  12. RUN
    great Soft Sand: RAT Beach > Redond... 4.89 mi 00:45 09:09 pace

    44:48. 5:01; 18:11 (13:09); 23:02 (4:51); 27:45 (4:43); 40:28 (12:43); 44:48 (4:20). impossibly beyond perfect utterly spectacular glorious magnificent stunning day. warm dry desert air at the beac... read more

  13. RUN
    great Low Tide Shoreline - Hb 16th ... 4.28 mi 00:37 08:36 pace

    36:50. 12:13; 18:19 (6:06); 24:20 (6:02); 28:54 (4:34); 36:50 (7:56). spectacular day, just about perfect. 18 minutes out & back. simply spectacular day. south bay beaches at low tide are just ... read more

  14. RUN
    good Hb greenbelt Pier-Gould-Pier 3 mi 00:25 08:26 pace

    25:18. 6:14; 12:22 (6:08); 19:01 (6:39); 25:18 (6:17). fell flat on my own prescribed workout. objective was to run each 0.75 mile stretch 1-2 seconds faster than the previous, and "be uncomfo... read more

  15. RUN
    good Soft Sand: RAT Beach > Redond... 4.89 mi 00:53 10:55 pace

    53:24. 5:32; 21:15 (15:42); 26:49 (5:35); 32:21 (5:32); 48:08 (15:47); 53:24 (5:16). at least it is sub-11. pretty fatigued. need more sleep & less stress. nice inversion layer upside down stac... read more

  16. RUN
    great Hb/MB Soft Sand - 16th Hb - 9... 2.6 mi 00:29 11:13 pace

    29:12. 10:44; 15:03 (4:19); 19:20 (4:17); 29:12 (9:53). slow & steady. negative split. beautiful breezy day.

  17. RUN
    great Hb/MB Strand - 16th HB - 4th ... 2.12 mi 00:24 11:16 pace

    23:54. 10:27; 12:09 (1:42); 23:54 (11:45). NOT STRAND: SOFT SAND. pretty slow i guess, given the short distance. HVXC, 12 minutes out, 12 minutes back. so that we all finish at the same time. next ... read more

  18. RUN
    great Soft Sand: RAT Beach > Redond... 4.89 mi 00:46 09:28 pace

    46:19. 4:56; 18:31 (13:34); 23:09 (4:38); 27:46 (4:37); 41:26 (13:41); 46:19 (4:52). wow, missed even halves by one second! very consistent pace. stunningly beautiful afternoon; low 80s, dry. froli... read more

  19. RUN
    great Hb greenbelt Pier-Gould-Pier 3 mi 00:26 08:32 pace

    25:39. 6:30; 12:49 (6:18); 19:24 (6:35); 25:39 (6:15). 8th graders were at Astro Camp. pretty decent steady pace; focus was on steady pace. beautiful day. thought we were running 2.8 miles; dailymi... read more

  20. RUN
    great Hb greenbelt Pier-Gould-Pier 1.5 mi 00:13:00 08:39 pace

    13:00. 6:57; 13:00 (6:03). short, slow, easy, for kids day before first race.