Ken's Running Blog

Colorado Climbing

2010-10-12T21:46:00.000-05:00

One activity that helped get me re-motivated to run and get in shape is climbing 14ers and hiking in Colorado. From 1994-2008, I managed to climb 4 Colorado 14ers. In 2010, I managed 6 more on 3 trips, including 4 peaks solo from Oct 2-3. During that solo trip, I had a fairly light pack with bivy sack, only prepackaged food, and only the bare essentials. Over 2 days, I climbed four 14ers in the Collegiate Peaks wilderness, gaining (and losing) 11,568 feet of elevation, and hiking 20.3 miles. Only about 1/2 of the hike was on trails, the rest felt like I was discovering territory for the first time! I was definitely gasping for air since I averaged about 12,000 feet for the whole trip.

Motivation to climb and do the best I can at altitude helps encourage me to stay in shape.

Working!

2010-10-11T14:03:00.000-05:00

So, I haven't posted in almost a year... I managed to get close to my "all-time" heaviest weight. That was a shock. I watched what I ate for about a month and cut 20 pounds off, but still want to knock some more off. In the meantime, I've worked through a couple minor injuries and managed to become more consistent with my exercise again. I realized the big thing is motivation... if you want something enough, you don't make excuses and you get it done. I wasn't doing that with running/exercising, because I think I just didn't want to do anything!

I run about 12-15 miles a week now, I do upper body medium weight workout twice a week, occasionally play a pick up game of basketball, and am trying to "hike a stadium" once a week - 2000-3000 feet of elevation gain is my goal to keep me ready for mountain hiking/climbing. Don't know if I have road racing in my sights anytime soon, but the fact that I can run a decent pace on a 4 mile run is definitely a good thing!

Out of Shape, Out of Motivation, What's Up?

2009-11-27T20:37:00.001-06:00

So, I've been running small amounts for the past 6 months or so, but I'm pretty bad out of shape. I've gained enough weight that my knees aren't happy on runs over 3 miles. What's the deal?

I need to buckle down and slowly get back to "running size", and then start being more consistent about running. I do have a lot going on right now, but I really enjoyed how I felt when I ran consistently. Maybe I won't get back to running 40-50 miles a week, but 20-25 would keep me feeling well.

Update in a few weeks.

8/22/09

2009-08-20T08:13:00.000-05:00

Shortened week - my left calf has been sore for several days. Although I don't feel it while running, I think I need a few days off to make sure it's not injured. I would hate to affect my Colorado hike in a few weeks.

Total - 22

8/15/09

2009-08-15T16:56:00.000-05:00

Struggle to keep consistent this week - still managed a respectable amount of mileage.

Total - 26

8/8/09

2009-08-08T10:29:00.003-05:00

Good base week - no problem running consistently in the morning (even though I would have preferred sleeping in). Will try to maintain 30 miles next week, then throw in some faster running on one of my shorter base days. Don't want to lose too much speed with my base work

Total - 30

8/1/09

2009-07-31T09:44:00.000-05:00

Ran my longest "long run" in many, many months. I had headed out to run 6 miles and ended up running 9 since I felt good. Goal is to continue 8 miles a week as my long run until I can get my base mileage hovering around 35, then step up to 12 miles or so.

Total - 29

7/25/09

2009-07-25T13:33:00.002-05:00

Not a bad week, considering I skipped running the first 3 days of the week. I hurt my back running with a jogging stroller Saturday of last week, and have been trying to fix my back since. It was well enough mid-week on to run.

4 mile run - 6:39 last mile

Total - 20

7/18/09

2009-07-18T11:25:00.002-05:00

Only ran once last week - spent my afternoons off of work putting up a pergola/gazebo up on our back porch. So, mid-way through this week, I threw running in again - hoping to get up to a better weekly base.

Also, this is the first year in the past 5 years that I didn't run the corporate track meet... wish them well, but feeling a little bummed that I wasn't able to join them.

Total - 12

Back to Posting - 7/4/09

2009-07-04T08:40:00.002-05:00

I've fallen off badly! After a couple months of not running at the beginning of the year, I sporadically ran for several months... sometimes managing no more than 6-10 miles a week. So, my conditioning has dropped while my weight has jumped. I won't be running track with my team this year - and now, I'm ready to get back in the habit. I've been running more consistently for the past couple weeks/months, but still have a long way to go. I'm running on 15 more pounds than I was at this time last year, and my knees and achillies feel it.

This week, I managed to run a decent amount - even ran with a jogging stroller with my youngest daughter.

Total - 18

1/3/09

2009-01-03T09:15:00.000-06:00

No new running logs in the past few weeks... I ran sporadically until about 1.5 weeks ago, when I got sick and stayed sick. I sprinted last night playing football, and ended up making myself sick. I'm playing it safe till I think I'm 90% better - which, considering my lungs, I'm not quite at yet.

12/6/08

2008-12-06T13:32:00.002-06:00

Total - 22

11/29/08

2008-11-29T10:11:00.000-06:00

Thanksgiving week! Managed to put some more miles in.

Interval - 1 mile @ 5:52, 800 @ 2:45

Total - 24

11/22/08

2008-11-22T22:09:00.000-06:00

Still lazy with postings... not managing to get a lot of miles in.

Total - 18

11/15/08

2008-11-15T22:09:00.000-06:00

Lazy.

Total - 14 miles

10/25/08

2008-10-25T20:22:00.003-05:00

Missed a couple weeks of logs... I managed 10 miles a week for the past couple weeks - severely lacking!

Total - 18

9/27/08

2008-09-27T23:46:00.003-05:00

Had a bad couple weeks... too busy/lazy one week, too sick the next! This week got me back in the swing of things, though I have lingering respiratory issues.

Total - 21

9/6/08

2008-09-06T23:08:00.000-05:00

Ended up having a pretty busy week because of my impending new job. I was able to work in one tempo.

Interval - 2 mile @ 11:19.22 (2:45.94, 2:51,25, 2:53.01, 2:49.02)

Total - 18

8/30/08

2008-08-30T08:00:00.004-05:00

Interval 1 - 2 x 2400 @ 8:36, 8:34
Interval 2 - 8 x 1 minute, 1 minute jog
Interval 3 - 2 x 1 mile @ (5:39, 5:36), 2 x 800 @ (2:37, 2:35)

Total - 24

8/23/08

2008-08-23T21:25:00.003-05:00

More quality workout added this week, but less quantity.

Interval 1 - 2400 @ 8:43, 800 @ 2:35
Interval 2 - 8 x 1 minute, 1 minute jog
Interval 3 - 2 x 1 mile @ 5:42 & 5:37

Total - 19

8/16/08

2008-08-16T12:40:00.002-05:00

Put another little quality workout in this week.

Interval 1 - 3 x 1 mile (5:42, 5:45, 5:42)

Total - 22

8/9/08

2008-08-09T10:26:00.002-05:00

Ended up taking off more time after the USCAA meet this year - 2 full weeks. I only intended on taking a few days off, but being busy and the extreme heat made my opportunities to run slim, and my will was lacking! I'm back into it, to see if I can get my 5K prep work in before the Corporate Challenge, but don't know if I've got the motivation at all.

Interval - 2 x 1 mile (5:45, 5:48)

Total - 24

2008 USCAA Championships

2008-07-20T23:28:00.004-05:00

This was a marginal race year for me. After the baby, new boss, and some other things, my times did not match last years. My base mileage was ok, but my fine tuning that should have happened on the track, didn't. Even so, I did ok with my events.

Here is the breakdown of the July 19-20 USCAA Championships. I ran all my events on Saturday 7/19/07.

Submaster Distance Relay (3rd Leg, 1200 meters)

In this race last year, I ran a great leg and set us up in 1st place, but we still managed to come in 2nd. We got a good start, and I was in first place by a few seconds when I receive the baton. By the time I was around the first curve, I heard someone behind me catching up... the UNUM team was cheering the person on. I kept the same even pace, and by the time I returned to the same spot in the track, the cheers for the person behind me came a little later. I was never passed, and ran 3 even laps. My split was 3.38.74, which was a full 10 seconds slower than my split on this same event last year! However, this year, we won the event!

Distance Relay (2nd Leg, 800 meters)

By the time I received the baton, we were already way behind 1st and 2nd (more than 200 meters). It didn't matter - last year, we put the best team out that we could, and still only managed 3rd. I did not run all out, thinking about saving myself in case I was needed for another event. My split was 2.24.9, which was not great.

Pyramid Relay (prelim) (3rd leg, 1200 meters)

I ran this prelim event, and ran even splits. My split was 3.57.82 - took it easy!

I definitely would have liked to have performed better and contributed more to this years team. We won the event again, and this year it was a larger margin. I'm going to explore alternative training methods, maybe more quality vs. quantity.

So, goals for 2009 (I missed all last years goals):

400 - 58
800 - 2:08
1600 - 5:50

7/18/07

2008-07-18T23:24:00.002-05:00

This is the week leading up to the USCAA championships... so, I have marked 7/17 (Thursday) as the last day.

Didn't do much this week - some easy runs, and 3x500 medium/hard strides on Tuesday 7/15.

Total - 16

7/12/08

2008-07-12T10:48:00.000-05:00

Just 1 more week until the 2008 USCAA Championship... I'm behind where I was last year, but hope to contribute at least a little bit!

Interval 1 - 2x600 @ 1:45, 1:44 - 400 recovery; 2x400 @ 1:09, 1:08 - 400 recovery
Interval 2 - 6x300 @ 49.26, 48.84, 48.13, 48.82, 49.31, 49.08 - 300 recovery

Time Trial - 1000 @ 2:58.6 (1:10.14, 1:12.42, 36.04)

Total - 21

7/5/08

2008-07-05T10:26:00.002-05:00

Interval 1 - Street -- 4x800 @ (2:33, 2:37, 2:50, 2:43), 800 recovery
Interval 2 - 1600 @ 5:17, 1000 @ 3:25, 600 @ 1:55
Interval 3 - 1000 @ 3:11, 800 @ 2:37, 600 @ 1:51, 400 @ 1:14

Total - 28

6/28/08

2008-06-28T10:24:00.000-05:00

I wasn't overly satisfied with my Time Trial or Race times, but at least I did them! I will do a couple more intervals next week, and then do some hiking. Maybe a time trial in 2 weeks will show I've improved a lot!

Interval 1 - 2 x 600 @ 1:44.09 (1:09.84,34.25), 1:44.70 (1.09.49, 35.21), 600 recovery, 2 x 400 @ (1:09.19, 1:09.01), 400 recovery

Race - 2:17.7 @ 800 (1:08.64, 1:08.87)

Time Trial - 1200 @ 3:42.58 (1:12.74, 1:15.24, 1:14.6)

Total - 30

6/21/08

2008-06-21T23:44:00.005-05:00

Ran my first track race since the July 2007 USCAA championships... ran an even 800, but didn't have any kick at the end. I was happy to run under 2:20 on my first (and only?) race.

Interval 1 - 2x600 - 1:43.33(1:07.69,35.64) & 1:43.3(1:08.3,35), 600 recovery, 2x400 (1:08.59,1:08.68), 400 recovery
Interval 2 - 10x200 @ :33.5, 200 recovery

Race - 800 @ 2:18.16 (69.44, 68.72)

Total - 31

6/14/08

2008-06-14T23:12:00.000-05:00

Interval - 4x400 (69.08, 68.26, 67.65, 65.72) - 400 recovery

Total - 20

6/7/08

2008-06-07T10:04:00.002-05:00

Interval 1 - 2x400 (1:19, 1:15), 2x600 (1:49, 1:50), 2x400 (1:17, 1:16) - 400 recovery for all

Interval 2 - 6x400 (1:24, 1:22, 1:22, 1:21, 1:16, 1:10), 2x200 (:33.7, :32.5)

Total - 21

5/31/08

2008-05-31T21:13:00.003-05:00

Interval 1 - 2x400(1:22,1:17), 2x800(2:38,2:36), 2x400(1:20,1:13), 2x200(:34,:32) -- 400 Recovery for 800s & 400s, 200 Recovery for 200s

Total - 27

5/24/08

2008-05-24T20:00:00.002-05:00

Short, ok running week. End of week was reserved for backcountry hiking and 14er climbing in Colorado - but was cancelled since my daughter broke her arm.

Interval 1 - 6 x 400 @ 1:15, 400 recovery
Total - 20

5/17/08

2008-05-17T21:27:00.000-05:00

Had a bad couple of weeks. Not sure why I have felt ill so much... may be the lack of sleep due to baby!

Total - 10

5/3/08

2008-05-03T21:25:00.000-05:00

Ran 2 medium-hard workouts this week. I need to keep this up to match or exceed my performance from last year!

Total - 35

Interval 1 - 10 x 400 @ 1:27 with 0:30 jogging rest between
Hills - 2 miles

4/26/08

2008-04-25T15:44:00.004-05:00

On Wednesday, I ran 2.4 miles of hills - brutal. I will try to run some capacity repeats next Sunday and 1.6 miles of hills on Wednesday.

Total - 38
Hills - 2.4 miles

4/19/08

2008-04-20T11:42:00.001-05:00

Split many of my 6 mile runs into a morning 3 mile run and an evening 3 mile run... my theory is that I will run them faster, and the split workout will be better for my overall fitness. My achilles do not like the added stress, though. :)

Total - 36

4/12/08

2008-04-12T01:22:00.001-05:00

Total - 30

4/5/08

2008-04-05T21:28:00.001-05:00

Another week of struggling! And, my third girl was born on Monday, interrupting my routine! I managed a few miles though... I'm a dad again!

Total - 18

3/29/08

2008-03-28T10:24:00.002-05:00

What a crappy couple of weeks! After skiing, I have not been motivated, been sick a couple times, or felt too busy with work or other activities to keep my running on track. This week was a good week for getting running accomplished, but every run was a struggle for my body, since I have NOT been in the habit of running consistently for almost a month now! I'm going to push through these struggles for a couple weeks, and then try to get some track work in mid-April to see if it gets me going again.

Total - 20

3/15/08

2008-03-15T08:08:00.002-05:00

Well, it's been a couple weeks since I logged any mileage. I managed a little under 20 miles TOTAL in the two unlogged weeks - one week was shortened by my ski trip, and the other because I was sick. This week, it's back to "normal"! I haven't run any track work, and probably won't for another week.

Total - 20

2/23/08

2008-02-22T12:10:00.001-06:00

Managed one more heavy weights day and plyos. Hopefully it will help both my running, and my skiing this weekend!

Total - 29
Interval 1 - 6 x 800 @ 2:44 - 400 recovery jog

2/16/08

2008-02-10T19:53:00.002-06:00

Picked up the pace on training this week, after a few subpar weeks. Had one interval, and 2 days of weights and plyos. Got a little sidetracked at the end of the week with the cold rain.

Total - 24
Interval 1 - 6 x 400 @ 1:18, 400 jog between - 7 stadiums

2/9/08

2008-02-09T22:27:00.000-06:00

Lazy week - when I got busy, I didn't have the motivation to run at night or early in the morning... did manage a day of weights and plyometrics.

Total - 15

2/2/2008

2008-02-03T00:22:00.001-06:00

Was able to do some running this week to get back into the habit. Ran Wednesday with a running/plyometric fitness class. I have the running ability, but no balance or form - so the class was pretty tough! I will probably try to do it a few more times.

Total - 21

1/26/08

2008-01-20T19:37:00.001-06:00

Finished up backcountry hiking on Sunday - about 7 miles with a loaded pack. Was sick IMMEDIATELY after... apparently, sleeping in a tent at 12 degrees is too cold when my immune system is comprimised. Didn't run at all for the week, since I did not feel well.

1/19/08

2008-01-20T19:31:00.000-06:00

A decent week of running, considering the cold and that I had 2 days of leg workouts. Also, on Saturday, did some wilderness hiking with a loaded pack... ran about 4 miles without the pack to check out different campsites.

Total - 30

1/12/08

2008-01-12T13:04:00.000-06:00

Added weights and plyometrics into my workout routine... since it was the first time, it killed me! I was sore for 3 days, and could only manage to run on one of those days. But, I think it will be good to work the muscles that don't usually get worked by running. I will probably work out twice next week.

Total - 20

2008 New Year

2008-01-05T11:35:00.001-06:00

My toe wouldn't let me run the beginning of the week. I managed to run a few days at the end. Although it is still a little tender, it handled the miles pretty good. Hopefully next week will be almost back to normal - although, I plan on starting some weights and plyometrics, so it won't be completely back to normal.

Total - 17

12/29/07

2007-12-29T20:41:00.000-06:00

With 1/2 a mile left in my 10 mile run on 12/24, I stepped on a metal hoop that caught my right foot in stride, and knocked me off balance. I tried to catch myself, but ended up sprawling in the entrance to an alley. I slid a couple feet, and picked myself up. I was wearing spandex under my shorts, and a long sleeve spandex thermal top. I dusted myself off, and limped/ran the last 1/2 mile home. My right toe was a little painful, but not too bad. By the time I got home, and was stepping into the house, I noticed the front of my shoe was soaked in blood. I got my shoe off and saw a blood soaked sock. My nail was over the top of a pool of blood. Assessing the damage, I had a bad toe, knee scrapes, scrapes all over my right thigh, skinned elbow, a skinned wrist, and a bruised shoulder. The right side of my body was in bad shape. My wife managed to schedule a last-second doctors appointment before they closed for Christmas eve. Luckily, they didn't have to take my toenail off - instead, they just gave me two numbing shots in the toe, and drilled a tiny hole in the nail - she then cleared out the blood, and said the nail most likely will be fine.

I took the rest of the week off and didn't run since my toe continued to not feel too well, and was still not completely healed.

Total - 14

12/22/07

2007-12-22T16:13:00.000-06:00

Interval - 4 x 800 @ 2:38

Total - 38

12/15/07

2007-12-15T21:08:00.001-06:00

Tempo - Ran 3.2 miles @ 6:30 pace (pacing someone on marathon relay)

Total - 21

12/8/07

2007-12-08T13:34:00.001-06:00

Interval 1 - 4 x 800 @ 2:37 - 8 x 100

Total - 24

12/1/07

2007-12-02T22:48:00.000-06:00

Total - 20

11/24/07

2007-11-21T22:27:00.000-06:00

Interval - 4 x 800 @ 2:40

Total - 34

11/17/07

2007-11-17T19:56:00.000-06:00

Interval - 4 x 1 mile (5:36, 5:39, 5:42, 5:38)

Total - 29

11/10/07

2007-11-10T10:06:00.000-06:00

Last week was very lazy... we spent a week on a Carnival cruise, and it wasn't much fun running around the smokestack. I only managed one day of running.

This week started off ok - ran an 8 mile run at 7:00 per mile, and felt pretty good. I also ran the first half of a 20 mile run with Luke in Dallas on Saturday morning - We took it easy, and averaged 7:17 miles... we were running bandit, so there wasn't really a great reason to push hard!

Total - 31

10/27 - New York!

2007-10-27T16:33:00.000-05:00

Ok, so I got a bit caught up in touring New York and only managed to run one time. At least I walked a ton! I walked for a couple hours total each day. One day, I think I walked for almost 6 hours straight, from site to site. I ran through Central Park once - ended up weaving through it for almost 2 hours!

Total - 18

10/20/2007

2007-10-19T17:58:00.001-05:00

Good week... had a great long run on Sunday - felt like I could keep running after my 12 miles was finished! I am going to be in New York this coming week, so let's see how my running schedule is impacted.

Total - 36

10/13/2007

2007-10-14T12:00:00.000-05:00

Just a regular week of base mileage - I took 2 off days and am trying to get into a pattern of finishing my regular runs at a strong pace.

Total - 24

10/7/2007

2007-10-07T21:19:00.000-05:00

I took last week off since my right foot flared up again. I could have run a half week, but I decided to take it easy the rest of the week. Just an easy 5 day week this week since I was physically exhausted by the end of the week.

Total - 24

Richardson Corporate Challenge 5k 2007

2007-09-23T22:08:00.000-05:00

Well, I woke up on Sunday morning, and my foot felt almost completely fine! I got up a little late and headed to the University of Texas @ Dallas, where the race was being held. This year, they decided to give points beyond the first 3 finishers as "participation points". As a result, there were 635 participants (previously, 100 to 150 runners)... the lines were AWFUL! The worst part... there was a line to collect our timing chip after the line to collect our race number. I finally ended up cutting the line (after it broke down) and getting my chip.

The race started about 20 minutes late (because of the large amount of extra people). I ran the first bit very calm, and settled into a good pace. I trailed the 3 leaders, and was running in a group of 5 (3 Nortel, Alliance Data, and me). The second mile was an uphill grade, and the Alliance Data runner and me left the others behind. I pulled away from the Alliance runner with about 3/4 of a mile to go and tried hard to catch the #1 Nortel runner. I just didn't have the energy/will to finish hard, and came in 4th about 8 seconds behind him. I was second place for my team.

The rest of the week was mostly base mileage... since I want to build up for the Half Marathon in November. I ran 3 repeat 1 miles on the track a shade under 5:30, and felt good (even though it was around 90 degrees).

Total - S(3.1), M(8), T(4), W(6), F(6 Repeat Miles), S(10) - 37

Race - 5k @ 18:33 (5:49.66, 6:05.79, 6:05.38, 32.3)

Interval - 3 x 1 mile (5:28, 5:25, 5:23)

9/15/07

2007-09-16T20:02:00.000-05:00

Bad Week! I started running on Sunday morning, but my body complained... LOUDLY. So, I turned around at 1/2 a mile, and called it a day. I was fatigued on Monday, so took it off. I woke up on Tuesday with my painful foot problem again - in my right foot. I hobbled around a couple days, and since it was still tender on Friday morning, I told the Corporate Challenge 5k coordinator that I probably wouldn't be running on Sunday. But, my foot was feeling ok on Friday evening, so I ran a few miles - about half of it at a pretty quick pace. I woke up Saturday, and my foot was still mostly ok, so I ran an easy 3 miles. We'll see how it works for tomorrow's 5k! I wish I had been able to train completely, but I won't complain if I can help my team.

Total - 8

9/8/2007

2007-09-06T07:31:00.000-05:00

I spent the first day of this week climbing Wheeler peak in New Mexico. The climb log describes the hike. I ran downhill the last 2 miles - not hard training per se, but it made my quads pretty sore the next day! Monday was spent travelling back to Dallas. I only have a week before the Richardson Corporate Challenge 5K.

I ran my long run at Erwin Park again - was dead tired about 5 miles into it, and gutted it out to the end.

Total - 32

Interval - 3 x 1 mile @ 5:35

9/1/2007

2007-09-01T07:14:00.001-05:00

Started the week off by running an 8 mile loop at Erwin Park. It is a mountain bike singletrack trail, and an excellent cross country run - about half of the trail is open fields, and the other half is through trees and underbrush - the trail is in excellent condition. Good training for the little used muscles as there are ups and downs, a lot of sharp turns, and weaving in and out of trees. I ran early, so it was cool, and I didn't have to contend with any mountain bikers - unfortunately, I ran through a LOT of spider webs (with spiders included!). It was a tough run after my 1.5 mile tempo run less than 36 hours earlier - I felt a bit sore towards the end of the run. I will try to do it again in 2 weeks.

My Tempo run at the end of my training week felt slow (morning), but I was running well... I considered running through 2 more laps to see what my 2 mile time was, but my right calf cramped up, so I just finished the regular 6 laps. I will try for a 2 mile time next week.

Total - 32

Interval - 16 x 400 @ 1:18 with 200 recovery
Tempo - 6 laps - 8:06.88 (2:40.71, 2:41.94, 2:44.23)

Week 8/25/2007

2007-08-24T23:50:00.000-05:00

Took the first part of the week off since my left foot was still a little pained. By Tuesday, I was feeling better, so I ran an easy 6 on Wednesday. It felt pretty good. I took a day off and then ran a hard workout and did very well. I followed it up with an easy couple runs. I'm targeting next week to run a cross country long run at Erwin Park. I think that, along with my intervals and hard tempo runs, will help bring my 5k road race time down below 18. The tempo run I ran on Friday night in practice was the equivalent of a 16:44 5k!!! It's funny, because I thought I had started too fast, and was afraid I would die badly in the last couple laps, but I did quite well!

Total - 18

Tempo - 6 laps @ 5:23 pace (8:05.68 - 2:43.73, 2:45.25, 2:36.70)

Week 8/18/2007

2007-08-12T08:49:00.000-05:00

After my 10 miler last week, I felt my left quadriceps was a little sore. I ran a tough week anyway, and I noticed it lingered throughout the week. I took Saturday off, but started running my long run on Sunday. Everything was fine until about 3 miles, so I decided to play it safe and not run the rest of the run. I will probably ran easy a couple days, and was feeling better, but then my lingering foot injury came back to incapacitate me. It wasn't as bad as when it struck in December of 2006, but it was enough that I stopped running the rest of the week, waiting for it to get better. A little rest won't hurt me anyway!!!

Total - 21

Week 8/11/2007

2007-08-11T00:47:00.000-05:00

Regular week of training - upping the mileage, and managed my first 10 mile run in a long time. Also managed a respectable Tempo run, and did much quicker on my short-recovery intervals than I thought I would do, considering the quantity.

Total - 41

Tempo - 6 laps @ 5:36 pace (8:24.42 - 2:50.80, 2:50.81, 2:42.81)
Interval - 16 x 400 @ 1:18.4 (1:23 first 4 average; 1:21 second 4; 1:17 third 4; 1:12.5 fourth 4), 200 recovery jog

Back To Training

2007-08-05T10:28:00.000-05:00

I need to get ready for the Richardson Corporate Challenge 5K on September 16. I took a week off after the USCAA Track meet to climb and explore National Parks, but I'm back into the swing of things. My first run was planned on being an 8 miler, but my body was NOT in the mood, so I cut it in half. But, I was able to get an endurance/speed workout in, and did ok, and ran an ok 2 mile cross country race, so I think I'll get back into it fairly well.

The 2 mile race I did was a cross country race. I ran with Luke Luo and Pedro Jara, two TI Track teammates. We won the Male Submaster division. Luke "jogged" his 11:34, while Pedro and I were a little beat up by running in grass, hurdling hay bales, and the 1/4 mile hill halfway through the race. It was fun though!

Total - 30

Interval 1 - 3 x 1 mile (5.42.33, 5.33.90, 5.39.84)

Race - Last leg of 2 mile race (team times were: 11:34.41; 12:47.44; 12:34.23)

Reward Time!

2007-08-01T09:27:00.000-05:00

As a reward for my hard work through the season to get in shape for this track meet, I took a couple days off work and did some "outdoorsy" stuff. My dad flew into Ontario, CA to meet me. We climbed Mount Whitney in 1 day via the Mountaineers route (or North Fork route). We visited Yosemite, Kings Canyon, and Sequoia National Parks. We also saw many sights in between. To read the trip report, go to my climbing logs. It was a LONG trip, and I ended up putting 1300 miles on the car!

2007 USCAA Championship

2007-08-01T09:17:00.002-05:00

Well, the meet is over, a culmination of a year's worth of training. Other than the setback I had with my hamstring not long after last years meet (which lasted several months), I feel I prepared as well as I knew how for this years events.

Ken's Event summary:

I ran all my events on Saturday 7/21/07.

Submaster Distance Relay (10:50 am) (3rd leg, 1200 meters) - This being my first race, I was pretty nervous, and wanted to make sure I was warmed up properly. We did fairly well with the first 2 legs, and when I got the baton, I was in second place - but, ran into someone who had stopped in my lane after handing off her baton. I didn't lose my balance, but it slowed me down enough that I fell to 3rd place. I camped out behind 1st and second, and we all ran about the same pace for 700 meters. At that point, I pushed the pace and used the curve to go ahead of both of my opponents. I just kept running hard, and couldn't hear the 2nd place person after about 200 meters. I finished the last 300 strong and handed off to our last leg. Although he ran a very good mile time, UNUM had a strong final finisher and beat us by 16 seconds. Our team placed 2nd, in 11:40.2 - 11 seconds faster than the 2006 time. My split was 3:28.7, which was slightly faster than my goal.

Executive Relay (11:50 am) (Anchor leg, 1600 meters) - My team always does well in the Executive relay, but this year we had some competition from Booz Allen Hamilton. Booz jumped to an early lead, and didn't look back - all 3 of the runners before me did well. I got the baton and was about 150 meters behind 1st place. I ran a strong first 400, and only made up about 15-20 meters on him, so I kicked back a little, thinking of my next race in an hour. After the next lap, which I had run slower, I realized I had made up another 15 or so meters, and started thinking I might have a shot at catching him. I picked up the pace, and by the end of the 3rd lap, was within about 70 meters of 1st place. I was pushing hard, and catching him - with 200 meters to go, I was about 40 meters off of him. By this point, he started kicking for the finish line - although I ran as hard as I could, I didn't make up any more distance, finishing about 35 meters behind him... in retrospect, if I had focused all my energy on this race, we would have won a gold. Our team placed 2nd, in 11:26.6 - 28 seconds faster than 2006. My split was 5:07.8, which was ok with the short rest from the previous race, but unsatisfying to me since I had hit a 4:55 this year.

Distance Relay (12:55 pm) (4th leg, 1600 meters) - One of my teammates decided on Friday not to join us in San Diego because of a medical emergency his mom had. Because of that, I was chosen to substitute on his leg. We were in 2nd place when I got the baton. My first 400 was respectable, but my next 2 were bad - I came across the 1200 on pace for a 5:30 mile. I finished with an ok final 400, but the damage had been done... the final leg was an 8 lap leg, and UNUM caught our runner with 2 laps to go. Our team placed 3rd in 28:36.2 - a full 2:40 faster than 2006. My split was an AWFUL 5:25.4 (I can run 5:40 repeats). I was beat, and didn't have anything else to put in the race, but it was still VERY disappointing.

Pyramid Relay (prelim) (2:25 pm) (3rd leg, 1200 meters) - The team was going to drop the Pyramid since they thought I was too beat from the distance relay - but, I wanted the people who had prepared for this race a chance to run, and since it was a prelim, there was no pressure on me. My split for the 1200 was 3:53.9 - I took it easy, and although this was a full 25 seconds slower than my first 1200 for the day, I was ok with it!

Team summary:
TI's first day wasn't as good as it was in the past, so we entered the second day needing certain events to fall in our favor. With 2 events to go, we found that we had won the Long Jump/High Jump 1st place, giving us the overall championship! 8 Championships in a row for TI!

Next Year's Goals:
I want to continue training hard, and focus on events from the 800 to the 1600. Running fewer miles and more "quality" work (Hard intervals, tempo, etc) seemed to place me in similar shape as running a lot of miles and adding hard work later in the season. I am also thinking I want to start training with a coach, to see if that will help me gain an edge. So, if given the chance, my stretch goals by the next track meet are:

400 - 57
800 - 2:07
Mile - 4:45
5K - sub-17:00
10K - sub-36:00
Half marathon - sub-1:30

Last Training Week

2007-07-15T17:36:00.000-05:00

This was the last week before the 2007 Corporate USCAA track meet in San Diego. I mostly took it easy - one long run, one time-trial 1000, and a lot of easy runs. The 1000, I was shooting for 2:55-3:00, since I am attempting to hit 3:30-3:35 on a 1200. I stayed even through the 400 and the 800, but and thought I picked it up a little through the last 200, but actually struggled a little. I'm confident in a race situation that I will hit 3:30 or faster!

Here's to hoping I do very well in my relays! After the meet, I am planning on visiting Sequoia National Park and climbing Mount Whitney as a reward!

Total - 22

Time Trial - 1000 @ 2:56 (1:10.36, 1:09.87, 36.44)

7/21/2007

Last Hard Week

2007-07-09T08:34:00.000-05:00

Last week of hard training - I got 3 hard workouts in. I will do one hard workout next week, and then easy runs and stretching getting ready for San Diego.

I ran 600 time trials with two other TI runners on Thursday morning - tough! Then, I tried running an 800 time trial on Saturday - but, it apparently wasn't enough recovery time for me. My time was ok, but the last lap, my legs were dead, and I couldn't go any faster! One more medium hard workout on Tuesday, and then the meet next weekend. Looks like I will be running 1200 and mile instead of 800 at this point.

Total - 31

Interval 1 - 2 x 400 (1:01.54, 1:02.99); 2 x 300 (47.4, 48.49); 2 x 200 (30.76, 30.93) VERY Humid
Interval 2 - 600 Time Trials (1:35.9, 1:38.5)
Interval 3 - 800 Time Trial @ 2:14.22 (1:04.4, 1:09.82)

Vacation Week

2007-07-09T08:30:00.000-05:00

Went out of town this week, so it limited my running time - I still had 2 good hard workouts. One more tough week, and then a ramp-down week before San Diego!

Total - 24

Interval 1 - 6 x 600 @ 1:52 - run at altitude (4400 ft), so recovery seemed longer
Interval 2 - 6 x 300 @ :47, 500 jog recovery

Last Lukes for 2007

2007-06-29T08:16:00.000-05:00

This was the last Lukes race for 2007. I wanted to do well in my last race, so my motivation was up from previous weeks. I planned on running the 1 mile and the 800. The Tuesday race was rescheduled because of torrential downpours and lightning. It was rescheduled for Thursday - with heavy clouds and rain. But, preceding the race, it was just overcast. I was tired from the night before, so I crashed on a bench under a tree for 20 minutes. I started warming up, thinking my heat would be around 7:20 - but, because of the reschedule and impending weather, we had light turnout. I managed 2 laps, about 45 seconds of stretching, and 3 sets of strides for warmup before the gun for my 1 mile went off.

I ran well... although I didn't have anyone to chase. I led from beginning to end, and kept fairly even splits. I managed my best 1 mile time post-high school. Shortly after the 1 mile was over, the rains started. I didn't stick around for long, abandoning my plans to run the 800. Regardless, I now have two qualifying times for the trip to San Diego!

Total - 24 (rained out one day)

Race - 1 mile @ 4:55.51 (1:15.14, 1:15.47, 1:12.75, 1:12.15)

Interval (Sprints) - 2 x 400 (1:01.02, 1:03.16), 2 x 300 (47.04, 47.32), 2 x 200 (30.00, 29.40)

Hot Day to Race!

2007-06-19T21:46:00.000-05:00

I am finding it hard to be motivated for the Luke's meet... especially when it's mid 90's... I ran a mile, and mentally gave in on the 3rd lap (oops), but finished strong, and had an ok 1 mile time. My 800, I started slow, and didn't recover, and wasn't even that tired at the end... I moved my intervals up by a day to get an extra day of recovery, and see if I can focus on the last Luke's meet next week like a REAL race to get some good times. Only problem is that my sprint intervals were QUITE a workout, and I am still feeling sore 2 days later!

Total - 29

Race - 1 mile @ 5.01.64 (1.14.76, 1.15.44, 1.17.53, 1.13.91); 800 @ 2:16.4 (1.08.55, 1.07.85)

Interval 1 - 6 x 600 @ 1:55, 2 x 400 @ 1:13
Interval 2 (Sprints) - 3 x 400 (1.02.63, 1.03.37, 1.03.44); 2 x 300 (47.03, 47.48); 2 x 200 (30.22, 30.07)

Bad... then Good

2007-06-14T13:54:00.000-05:00

Another Luke's meet, and some more results. I entered the 1 mile, and wasn't properly warmed up or had my bathroom trip yet, so I ended up not doing well at all. It didn't help that I consented to running with the 4:40 milers. :( I ran a horrible 5:11. However, I was not tired afterwards, skipped running the 400, and entered the 800. Again, I wasn't properly warmed up, but the mile loosened me up (1.5 hours previous). I ran a very even 800, finishing in my new 2007 PR - 2:13.7. Of course, I would like to get under 5:00 again on the mile, and drop that 800 time some more!

Total - 30

Race - 1 Mile @ 5:11; 800 @ 2:13.70 (1:07.07, 1:06.63)

Interval 1 - 6 x 400 @ 1:08
Interval 2 - 6 x 600 (400 @ 1:12, 200 sprint untimed)

First Qualifying Time

2007-06-05T21:36:00.000-05:00

I arrived late for this weeks Luke's meet, so I wasn't in time to warm up to run the mile. I decided to just run the 800. I entered the 2:15-2:25 heat. I started too fast and went through the first 200 in 31 seconds. I held the 400 to 65.65, and faded my last 150 meters (no kick), and was passed by a strong finisher who was probably about 3 seconds faster than me. However, my time was good, and I finished at 2:14.18, good enough to meet the minimum qualifying time for the Nationals. That means I most likely am going to San Diego in July!

I still would like to improve my times... I would like to hit the minimum qualifying time of 4:55 in the 1 mile, and would like to hit 2:10 or better in the 800 before the national meet. I only have 4 more meets to trim down my times, so I'm trying to switch into overdrive! I definitely need some speed down the homestretch - it used to be easy to beat ANYONE in the last 100 meters, now I have no kick.

Total - 30

Race - 800 @ 2:14.18 (1:05.65, 1:08.53)

Interval 1 - 10 x 400 @ 1:14
Interval 2 - 4 x 800 (600 @ 1:55, 200 sprint untimed); 4 x 300 accelerations to full sprint w/ 100 recovery

Second Race Times

2007-05-29T21:53:00.000-05:00

Although I wasn't really feeling like running on Tuesday, I decided to run the Luke's meet anyway as training. It was after a rainstorm, so even though the humidity was a little high, the temperature was nice, and there was no wind.

In the mile, I ran a slow first lap, and got boxed in for the second lap. When I saw an opening after about 750 meters, I took it and broke out to the lead. I pushed hard for 600 meters, and held a pretty nice lead, and just tried to maintain my stride through the finish. I broke 5 minutes for the first time this season!

The 800 I didn't do as well, and didn't try hard enough catch the guy who passed me at the 350 meter mark - he beat me by .5 seconds. But, I maintained 2 even splits, and probably could have kicked hard and knocked another second off, so I am happy that I improved a little from 2 weeks ago.

Total - 30

Race - 1 mile @ 4:59.81; 800 (1:08.75, 1:08.93) @ 2:17.68

Interval 1 - 8 x 600 @ 1:57 (1:51 last 600)
Interval 2 - 6 x 400 @ 1:09; 7 x 200 @ :33

Tired

2007-05-27T22:15:00.001-05:00

Not a lot of running this week... got rained out a couple days, and missed the Luke's meet since I wasn't feeling well.

Total - 22

Interval 1 - 8 x 600 @ 1:59

First Race Times

2007-05-16T07:10:00.000-05:00

Tuesday of this week was my first Luke's Locker All-Comers track meet. I wasn't sure where I stood speed-wise, but I was thinking I was trailing my 2006 track fitness level. I was treating this meet as a training session, but with hopes that it would help me determine where I stood. I planned on running 3 events, and I had several goals:

1 mile - 5:20
800 - 2:20
400 - :64

I ran the mile first, and thought I was a little fast on my first 40o (1:16), but felt very good, so I ended up keeping up the pace, and finishing with a faster time than I expected - 5:04.85. The mile tapped me out, and I was not feeling like running the 400 when the time came - I ran it anyway, and was very happy to hit a 1:01 time. The 800 was the next race, and I managed to get under my goal - 2:19.69. It wasn't too warm, and there was a decent wind on the track. I was going to try my spikes in the 400, but didn't get the time to screw the spikes in before the race, so I ran in my lightweight trainers.

So, I hope I can at least maintain these times till I can add some speed, and cut the times down a bit! I also did some leg weights toward the end of the week.

Total - 34
Race - 1 mile (1.16.66, 1.17.26, 1.15.63, 1.15.30) @ 5.04.85; 400 @ 1:01.03; 800 (1:11.04, 1:08.65) @ 2:19.69

Interval 1 - 8 x 600 @ 1:59
Interval 2 - 5 x 200 @ :34, 3 x 400 @ 1:08, 5 x 200 @ 33

Interval Week 2

2007-05-11T23:40:00.000-05:00

Another week of heavy intervals... still experimenting to see what works best for me.

Total - 26
Interval 1 - 4 x 1000 @ 3:27, 400 recovery
Interval 2 - 8 x 400 @ 1:18, short recovery
Interval 3 - 4 x 200 @ :34, 2 x 400 @ 1:09, 4 x 200 @ :34, short recovery

Interval Week

2007-05-05T20:34:00.000-05:00

I did not do a long run this week, opting instead to do 3 days of intervals. I'm trying a different approach than last year. Last year, I put tons of distance in, and threw in some speed and intervals for good measure. I did ok... but, I'd like to do better, so I'm experimenting with doing less, but doing more quality workouts. This week was tough, but I feel ok, and I'm ready for next week! Interval 3 was the most difficult for me (shortest too) - I was very sore by that evening! I was still sore when I started my intervals for today, but feel really good now that I worked out the soreness!

A fun thing I did with my kids today - The Colony Kids Chase by the Lake - a 1/2 mile fun run for kids... my 5 year old daughter came in 5th, and my 9 year old son also came in 5th!

Total - 26
Interval 1 - 8 x 600 @ 1:59, short recovery
Interval 2 - 4 x 200 @ :34, 2 x 400 @ 1:07, 4 x 200 @ :34, short recovery
Interval 3 - 200, 300, 400, 500, 600, 600, 500, 400, 300 @ 1:20 400 pace, short recovery

Another Week!

2007-04-27T21:57:00.000-05:00

Feeling pretty good this week. Unlike previous weeks, where running reminded me of my hamstring, even if it wasn't bad, this week I felt nothing odd in my left hamstring. I was able to comfortably push my intervals, and feel like I'm adding some good capacity and base. I will start adding speed in May, and running at the all-comers meets.

Total - 32
Intervals - 200, 400, 600, 600, 400, 200 @ 5:20 mile pace, short recovery; 8 x 2 minutes, ~600, short recovery

Rainy Week

2007-04-20T23:46:00.000-05:00

Missed two days because of rain - had to do one day with 2 easy runs. So, I only managed one day of intervals - but they were good capacity/limited recovery intervals.

Base - 32
Intervals - 6x400 @ 1:18 (limited recovery)

Adding Intervals

2007-04-10T15:06:00.000-05:00

Since I did only base last week, and my hamstring and shins were feeling better, I decided to add medium-fast intervals back into my workouts. I managed to run intervals twice during 6 milers, and felt pretty good. Also, one of my 4 milers that was supposed to be easy, I ended up running at a medium pace. Still a long way off from my shape for last year's season, and the hammy still feels a little "off", but I'm being careful, and I'm optimistic!

Base - 32
Intervals - Untimed (400, 400, 600, 600, 400); 3x400 @ 1:13, 1x800 @ 2:38, 1x400 @ 1:13;
Tempo - 4 mile - 26:18.77 (6:51.38, 6:29.11, 6:37.67, 6:20.61)

Base Week

2007-04-06T15:14:00.000-05:00

Back to basics... because my shins and left hamstring were feeling a bit off last week, I only ran base this week. I am feeling good, so hopefully it did the trick!

Base - 31

Longer week

2007-03-28T08:18:00.000-05:00

I managed to up my total mileage this week - a long run on Sunday, followed by regular runs - with 2 of the runs, I mixed in some 400 meter repeats. So far, the hamstring is still holding up... I do hope it continues to do alright - I'm not sure the physical reaction once I start hitting the track a lot harder and more frequently.

Base - 28
Intervals - 4x400 @ 1:14 during one 6 miler, Untimed during another 6 miler (400, 600, 600, 400, 400)

Some Intervals

2007-03-26T13:55:00.000-05:00

For week ended 3/17 -

Short week, since we got back from skiing after the weekend, and the week ended early for Sage's state basketball tournament in Austin. Only put in 14 miles this week.

Base - 14
Intervals - 4x400 @ 1:20 during one 6 miler

For week ended 3/24 -

Better week, but still watching putting in too much quick runs or hard runs - my hamstring still feels a little "off" after some runs - no pain - no tightness - but not feeling as good as the right hamstring. Did another set of 4x400 during a 6 miler.

Base - 20
Intervals - 4x400 @ (no watch) during 6 miler

Update

2007-03-13T07:47:00.000-05:00

Ran only a couple days this week, since we're skiing Thursday-Saturday.

Base - 16

Double Up

2007-03-03T21:22:00.000-06:00

I was motivated to increase my mileage, and I suffered no adverse reaction on my hamstring, so I doubled my mileage this week. It started with my longest run since September, an 8-mile run on Sunday, and followed with the basic 4-mile daily runs. I'm feeling good! I will keep in the 20-30 mile range with nothing but base until my capacity phase kicks in.

Base - 24

Continuing...

2007-02-24T19:19:00.000-06:00

After my sick week, I didn't manage as much as I wanted, but felt good while running - my hamstring had only slight tenderness - I think the easy running and stretching helped. I also added in some weight training for my legs to balance myself out. I am going to try to run 7-8 miles tomorrow as my long run, so I'll shoot for 16-20 miles this week.

Base - 12

Sickly

2007-02-18T10:10:00.000-06:00

I got a pretty bad flu, and haven't run in a week. I'm still coughing, but am finally feeling well enough that I should be able to start running again soon.

Ok Week

2007-02-10T17:48:00.000-06:00

Another week, more mileage. I didn't run on Saturday, so my total is a little less than my goal - but, when you're not feeling well, I guess it's best not to run!

Base - 12

A few more miles

2007-02-06T21:39:00.000-06:00

Another week, another few miles. This week was only slightly more miles, mainly because of the icy and wet weather we had here. But, I'm still chugging along, and that's good!

Base - 12

Back in the Saddle - I Think

2007-01-28T12:49:00.000-06:00

I just completed 1 week of running, without reaggrivating my hamstring. Even though I kept the mileage down to 11 miles, I am very encouraged by the fact that I was even able to run several days in a row. After my first day, my legs and lower back were very sore, but that's to be expected after the layoff. Here's to next week being as successful!

Base - 11
Total Mileage - 11

Back???

2007-01-23T14:49:00.000-06:00

So, after taking probably TOO much time off, and doing a lot of stretching and massaging, I think I'm back to the point where I can start running again. I gained some holiday weight, and am still nervous about both the hamstring and the foot, but excited about being able to get back into running.

So far, I've only run twice - 3 miles at a medium pace on Sunday, and 2 miles at a slow pace on Monday. I tried to keep my stride natural and relaxed. My lungs were definitely laboring, and I had to focus on the last 1 mile on Sunday to make sure my form didn't break down. Tuesday I woke up pretty sore, but it's a GOOD feeling to be sore and know it will be better in a couple days.

I'll add more updates as the week progresses. Assuming I am fully recovered, the high-level plan is 1-2 months of base, and then start adding in medium-hard workouts on the track, and see how the legs hold up. If all looks well in April and May, I will start pushing REALLY hard to try to get myself competitive for my corporate July track championship. I just hope I'm not jumping the gun again!!!

Still Injured

2006-12-30T22:29:00.000-06:00

The injury thing won't leave me alone! I have been hampered by my hamstring injury for a couple months. I've been running a little here and there, but no more than 10 miles a week. In the middle of December, I got a phantom foot injury, and it has stopped me from doing anything. I am only 31, but my body seems to be acting older. I'm hoping the new year will bring me my running habit back! Hopefully I'll get off the injury talk.

Slowed

2006-09-25T10:38:00.000-05:00

Oops... in my bad mood, I tried to train too hard and change my form all at once... I strained my left hamstring a bit, and had to cut back. I ran easy a couple days, and took quite a few days off, stretching lightly. I ran a semi-hard 6 mile run yesterday, and my leg felt good, so I think I'm back. Just a speed bump for a week or so... hopefully, it won't happen again. Overtraining, here I come!

Chomping at the Bit

2006-09-14T10:55:00.000-05:00

I have been feeling pretty pumped in my training runs the last couple days, because of my 5k disappointment. I have been having to mentally restrain myself from running faster (ALWAYS a good feeling). I had been avoiding morning runs, since I am not a morning person, but I have enjoyed them immensely the last couple days... the weather has been nice, I have been motivated, and there aren't many other people up to ruin your experience.

I have been trying to find the perfect workouts for me, but it is eluding me. To make up for it, I end up running hard, trying to make up for my knowledge of workouts. I am hoping to work with a coach who can help me figure out how to maximize my strengths, and determine the weaknesses that I need to focus on. I also want to look into other ways to improve my running, like weights, particular stretches, plyometrics, etc.

My near term goal is to get back down to where I was before for 5k time (sub-18). I will post my longer term goals when I achieve that, as I want to be singularly minded till I get back to where I was a few months ago!!!

5k Disapointment

2006-09-13T10:09:00.000-05:00

After progressing well for a year, I took a big step backward on Sunday. I ran the same Corporate Challenge 5k that I ran for the past 2 years, and ended up running over 30 seconds slower than last year, even though they shortened the course to be more accurate. I ran an 18:59. It makes no sense to me with all the gains I have been making and the work I've been putting in that I could do so poorly.

On the plus side, it has me very motivated again to train hard. I have been doing two-a-days... I run 6 miles in the morning, faster than a recovery run, and focus on my form, which I think has suffered. I run 3 miles in the evening at a faster pace. I am trying to work out all the details of what I plan to do... at this point, I think the schedule will look something like this:

Sunday - Off
Monday
- morning - 6 miles medium-easy
- evening - Capacity or Speed workout (4x1 mile, 3-5 minute rest or other)
Tuesday
- morning - 6 miles medium-easy
- evening - 3 miles medium
Wednesday
- morning - 6-8 miles medium-easy
- evening - 3 miles medium
Thursday
- morning - 6 miles medium-easy
- evening - Tempo run (2-3 miles @ :20 slower than 5k goal) - add Hills
Friday
- morning - 6 miles medium-easy
- evening - 3 miles medium-easy
Saturday - Long Run (10 miles now, up to 16 later)

One of my running friends has encouraged me to run a 15k with him on Saturday... I may bandit it, and just run 10k of the race to see what I can do.