Run Dem Crew (Parts 1 & 2)

"Formed by Charlie Dark in the winter of 2007 the Run Dem Crew or RDC for short is a running club based at 1948. Fifty strong and growing daily the RDC is a collective of creative heads with a passion for running and the exchange of ideas who meet every Tuesday and run the streets of London [... ]

[...] The Run Dem Crew is split into four groups according to fitness and pace. Groups are named after animals Cheetahs, Greyhounds, Hares and Tortoises. Each group is led by a front and rear pacer to ensure safety and no one is left behind [...]  "

Snagged these videos from my new favorite running gear blog Run Ran Run.

Shapes & Sizes

... works with young people aged 13-25 that other organisations find difficult to engage giving them the motivation, self-confidence and skills they need to change their lives.  - Fairbridge

T-minus 2 weeks Before Carlsbad 5k

Goals Stay strong and get in the 70-75 miles this week without compromising anything, and have some kick-ass workouts. Also please read the "side" note at the "bottom" of the page.

Monday (8.25 miles) Headed out to the lake to get in a 50minute easy run. Ended up going for just under the goal time in 49:45. Felt really really relaxed for all of the run and in control. I did the back routine and big12 routines this morning before the workout.

Tuesday (9 miles) Headed over to UCSD for Tuesday workout. Today was 4x1200m with 800m jog rest at 5k goal pace. Did a 1.5 mile warm up to the track and then 8x100m Bowerman Strides. I split  3:44, 3:44, 3:42, 3:40 (total 14:50 4800m = 15:27 5k). For those who may want a little bit more information the lap splits were (72,75,76) (73,75,75) (72,75,74) (71,75,73). It was rather cold and the wind made my arms and hands hurt towards the end of each repeat. I am tired, time for a nap (3.5 hours of napping in fact).

Wednesday (8 miles) Headed out on one of my routes on campus, it was really hot today so I took it easy and by easy I was hauling... I came through the 2+ mile loop in 13 flat for miles 5.5-7.5 and given the lack of "flatness" on that loop, I was jamming. Easily worth sub 6's on flat. I averaged 6:21's for the entire loop (51 minutes). I felt uncomfortable, since I haven't run since 6am yesterday so my legs were a tad jelly.

Thursday (15 miles) Woke up really early again this week to head out to UCSD for some track work. Today was 2 X (400-600-400-200) at 5k goal pace with 400m jog rest between reps and 800m jog rest between sets. After that was 4 x 300m w/100m jog rest at 5k goal pace. The reps went as such : 71-108-70-34 | 71-107-70-31 | 54-54-53-53. Just to note 53s is 70s 400 pace and 54s is 72s 400 pace. Also the 600m reps are an average of 72s and 71s per 400m respectively. A very long session and I didn't feel 100% coming back from a hard session on Tuesday, but I am very satisfied with my effort and results. Looks like time for another 3 hour nap. Headed out on a secondary run for 5 miles. Felt good, and relaxed.

Friday (8 miles) Went out for an easy 8 miler out at the Lake. Hit 3 miles in just over 20 and got back to the car in 39 and change, so I decided to pick it up a little bit over the last 2 miles. I felt like I was walking at that pace. Hit 6 flat for mile 7 and dropped a 5:30 on the final mile. Felt really really really (O Rly!)  relaxed today.

Saturday (14 miles) Woke up at the crack of dawn to head out to Northern San Diego for a long run. Covered the first 10 miles in just around 68 minutes. I hit up a bathroom and then added on about 25 minutes making the run right around 14 miles in around 94 minutes. (62.25)

Sunday (7.75 miles) Hello SUNDAY! Hello 70 miles! Felt terrible for the first oh 5 miles of this run, but oh well its an easy day. Finished it off with some long strides. To make it to the glorious 70 mile benchmark. The great thing about today was having Crouse and Brad come down to visit for the day. The got to see my new apt which has had to replace the old Apt from last year, glorious 681 F. Them coming down made it a total of N-1 from the old apt.  We were hoping to hit up the beach however weather was a tad gloomy so we hit up one of my favorite eateries THE CHEESECAKE FACTORY and got some food and CHEESECAKE.

 

We ended up coming back to my apt since Crouse was feeling at tad under the weather which itself was not feeling very healthy as well. Imagine a cloud with a stuffy nose here. We watched the new South Park episode and then headed over to Starbucks were we ended up in a discussion about everything from Will Leer's chances to make a US Olympic Squad (which we put at 33%, if he lowers his 800m PR I am willing to go to 50% and 75% if the mustache comes back) to me trying to explain to Brad why so many people hate Galen Rupp. There are many theories out there and I don't wish to delve into this vein of discussion; however perhaps the most prominent "H8tr" logic on Rupp is his love of breathe right strips and that he has been know to do things that can be seen to the left. That's a terrible vertical for a guy who's soul belongs to Nike.

Summary: With all these pictures this seems like a longer week than it actually was. I am very happy with my workouts though I felt tired so I will have to be careful about that next week. I am most proud of Thursdays workout where I hit my splits and on tired legs. The focus next week is to stay rested and sharp for the Carlsbad 5k on Sunday. Though its not the major focus of my Spring session it is the #2 ranking focus and will be a great indication of fitness with 2 months left till my final race at the USATF SOCAL CHAMPS. After next Sunday I will back off intensity and work on base and threshold work for about a month. Week's mileage is 70 miles or 113.4 km.

"SIDE" NOTE

Dear YOU!

So I would really like to know who actually reads this stuff since its posted on both Facebook and Blogger. I know G$ does since he is a champ, but other than that I don't know.  I would like to know who my actual audience is, if no one reads it then I'll just keep it the same, but if a few other people do who aren't athletes then I can change it up a bit. So here is your chance for some feed back, I demand it. If there is anything you would like to see in this blog that I am not posting let me know. I know it can get pretty training heavy so I can try and keep it lighter. So BAM let me know, email or comment or carrier pidgin/owl (the latter let me know so I can open a window/contact a wizard).

Much love,

AC

I plead the Fif

Monday (0 miles) Took today off, but still did a lot today. Went to the little sis's college to purchase some books and then I took the Madre and the Midget out to Cheese Cake Factory or the CCF as I call it, for some very tasty lunch. After which we headed over to Ikea in Emmeryville. There we spent a good deal of time buying really cheap stuff for my apartment for this spring down in San Diego, CA. Basically I will have some cool shit, also took a great photo in a huge chair. Hooray for camera phones.  I spent the rest of the day lounging around and feeling tired from yesterdays run. I guess it too more out of me than I had originally thought. So as a cure to my aliment I will eat the left over cheesecake I had from lunch and watch the season premiers of Big Bang Theory and 24.

Tuesday (13.5 miles) Today was a very busy day for me. I woke up around 10am as you do...and my mom told me I was to go to lunch with the family and grandparents at Red Lobster at 11:45. I had wanted to do two runs today and tossed on some shorts and headed out the door on a 4.5 mile run at 6:40 pace, just to loosen up. After lunch I drove from Antioch to Oakland to meet up with Brad and head out to meet Hamster Bob and Kramer for a run out Palo Alto way. The run was nice and with some cool down lasted for 9 miles at 6:20-6:30 pace. After the run we got some all you can eat Mongolian and frozen yogurt in Mt. View. Played my first game of Settlers of Catan and then headed home around 3 AM. I am tired and its time to sleep.  Tomorrow is going to be a long run day.

Wednesday (12.3 miles) Just rolled this on at 6:40 pace and felt really relaxed. The only problem was feeling like crap for the first oh...8 miles and then I guess I loosened up. The route was a combo between my 3.3 mi loop at the Mt. and an 8 miler I do.

Thursday (9.5 miles) Today I stopped by the HS track to check in on my runners from XC and see how the transition over to Distance in track was coming along. I ran 8 miles with nano and then did 8x100m strides with 100m. I ran into Yousri and he invited me over for dinner and a movie at the Clayton Running House. We had some tea and meatballs and relaxed since one of the runners seen in the video in this link was racing on Saturday at UW Preview Meet.

Friday (10.6 miles) Went out to Mt. Diablo and did 3 x 3.3 mile loops at base pace and felt very good. I averaged just under 22 minutes for each one working out to 6:39 pace over a difficult trail. That evening I headed out to SF to a sending off party for Reed who was moving down to Claremont to coach / work until the summer and Law school. A lot of SCIAC alums were there so a good vibe all in all.

Saturday (6.6 miles) Felt terrible and was very rushed since I had a ton of packing to do. I move out tomorrow and begin my trip down to SDSU. I hammered this run at 6 minute pace, but the last 4 miles were under 5:40 pace. First workout were I actually let loose.

Sunday (11.3 miles) Today was a double day. headed out for 3.3 in the AM at a very relaxed pace just to shake out the garbage from yesterday and make sure I don't cramp up on the 6 hour drive down to LA. I drove for just over 3 hours before I stopped off at Wendy's for a fabulous $ menu, 2 x chicken sandwich and 1 x 5pc nuggets. A fantastic meal and I was off.  I got into CMC  and went for my main run which was supposed to be around 8 miles. I ran into GMONEY! and we did a few miles together, but he pulled off early since he was only doing a shake out. After I finished my run I did 8 x 100m strides with 100m off's and felt pretty good but was glad to shut it down. By the way G money is this dude.

Summary: Disappointed that my mileage was lower than I wanted but that was mainly due to travel and that stupid off day I took at the beginning of the week. The upside being that 6.6 mile run at 6 minute pace.  I think this review will do as I am tired and currently crashing on a couch in a friends apartment and feel like a sack of potatoes.