Running with the Hawks …. plus two other workouts

19 08 2014

Today was the first official practice of Hillview’s Cross Country season. I do not have an official count but there was probably about 120 out there. It is early to see how good all the new runners are, but overall I was pleased by what seemed like very few stragglers at the back of the pack. I ran along with them on a 10 minute warm up. We did some drills and I had the team do 4 30 second intervals. First day of practice and I threw a little bit of everything at them.

Later at the HDR track work out we ran the workout prescribed by my training plan. The workout was 12 x 45 seconds or, actually 12 x 200meters.Each of my 200s were between 45 and 49 seconds.

Lastly, of course was the Clayve. Clay was in charge and it was a killer. 2 sets of the following: 15 pull ups, 25 hanging ab crunches, 25 hanging ring pull ups, 50 step ups, 2 minutes one legged plank, 25 bench presses, 10 kettle bell lifts….





Back in Training…

18 08 2014

I took a couple of days off to be a race director and jumped back in yesterday. My training plan said to do a 12 mile run and to do it on a rolling course. I figured that Rancho Vista Blvd in the Hillview area would be the epitome of “rolling” so I headed over to the Vons shopping center and started running. I did a clockwise loop of Rancho Vista Blvd, N8, Bolz Ranch Rd, Town Center and 30th St West. The loop was just a tad shy of 6 miles. At 3 miles I turned around and ran the same loop the other direction.

Later in the evening it was time for another Clayve workout. This time we had teams of 3. It was Clay, Zac and I (the guys) against Kendall, Kendall’s friend and Annie (the girls.) Kendall had set up yet another creative way to get the 6 of us doing all sorts of exercise and have fun while doing it.

Today, I GO’d to and from school. The Elliptirun in the morning was a bit of a challenge as I left a tad later than I’d have liked and the traffic was a bit of challenge. Riding home it was 100 degrees. Still it did not feel like it was overwhelmingly hot. It was doable. In fact I was able to set a couple of Elliptigo PRs..





AV Fair Wave Race

16 08 2014

Today was the 5th running of the AV Fair Wave Race.The race for the medals and the gift certificates and the goodie bags was quite exciting to watch.  The contenders in discussion ahead of time were Kathy Diorio, of course, who would be going for a 3 peat. Steve Brumwell has 3 second place finishes and was the race #2 winner. Coach Lister… me… Clay, and a few others figured the Natalie Gutierrez had a shot. She is 12 and has raced under 21 minutes which would put her right in the mix. I had not said it out loud, but it occured to me that last year, when 76 year old Dolres Cortez ran off course she was still well ahead of Kathy.

At 7:30 sharp, the race began with Dolores heading off on her own. A few waves later Kathy was out after her. 9 minutes later Natalie took off and Steve two minutes behind her. I noted that Dolores had made it back and was turning onto Sierra Hwy before the last waves had even begun. I remember thinking that she was around 10 minutes per mile…. Kathy was next having made up quite a bit of ground. When Natalie went by, there was a little boy tagging right along with her. A quick check of the schedule showed me that he had started with her and was still there. hmmmm….

Steve looked a little too close already. When the started back onto the blvd for the second loop, it looked to me like Kathy would catch Dolores. Natalie was still chasing right behind the boy still quite a way behind. Steve came around the corner quite focused… 

Then the young men came flying around the corner.  Herschel was flying. I asked him if he was having fun passing everyone and he said that it was. Leo Oliva, Leo Walls and others went by.  Justin Patananan came by soon thereafter. Certainly the fastest runner in the race but with a lot of ground to make up. 

Last year’s winner, Kathy finished 29 minutes and 20 seconds after the first wave. I headed over to the finish to see who would arrive first. It was Kathy. She arrived with a significant lead. The clock was 29:09 – faster than last year. Next I spotted Dolores, but not far behind her were the boy, Natalie, and Steve not far behind them. Dolores seemed to not realize how close the kids were. She was lifting her hands in the air, smiling, while the little boy was really kicking it. Someone told her to hurry and she sped up just in the nick of time to save her second position. The boy, a 9 year old from the air force base named Zack was 2 seconds behind her and Natalie 2 seconds behind him. Steve another 6. 

So, the top 5 were Kathy, Delores, Zack, Natalie and Steve all within about a minute. Carmen Albanes was next. Then the youth hit. Herschel Smith ran 16:37, Leo Oliva 17:40 and Cole Walls 17:46 – wow… They were 7, 8, 9,  Justin Patananan ran just a few seconds faster than Herschel at 16:35. He finished 12th. Clay was 13th. Lots of HDR runners came pouring in to finish in the top 50.

Eric Ruble, missed his start taking off about a minute and a half late. He still managed to get a medal at 40th place. 

The race went pretty well. The only glitch was when the timing guy posted results that were incomplete. I guess the system did not pick up some of the chips. The paper posted had people listed in the top 50 who were NOT in the top 50. Then they were wondering what happened to their medals. Others thought they had been given the wrong medal. In this case, we are very confident the medals went correctly to the top 50, so the timing guy had to work to make it fit. The current printed result is almost correct. One person is still missing. 





This is what I do for fun!

13 08 2014

Yesterday’s workouts began with the first afternoon run of the summer. The weather was actually not too bad – low 90s. We ran just a few miles and did some short hill sprints. 

Later at Joe Walker, we did the same workout as last week. After a warmup, we ran 12 reps of 1 minute, with only a 1 minute jog to recover. The pace on the fast portion was pretty consistent at around 250 meters = 6:26 pace = my 5k pr pace. We concluded with a 1 mile cool down.

Just a few minutes later, it was time for the Clayve. Kendall, Rachel, Jim and joined Clay there. Once again, they had a creative assortment of fun stuff to do. Some of the workout is shown on the video below.  the first part of the workout, the warm up, was to do jumping jacks through the entire song, Roxanne.Every time they sang the name “Roxanne”, we had to do a squat and then go back to the jumping jacks… fun…

Today, I GO’d to school and ran a bit withthe Hillview runners. Then I GO’d home….





GO n Clayve

10 08 2014

I am sore…. yesterday as I was playing volleyball in the pool for all that time, I was fighting leg cramps in my calves and the arches of my feet. I had MANY cramps….. So, it is no big surprise that my calves today are sore. I almost scrubbed this mornings workout to push it to tomorrow, but I stuck with the plan. The plan was just an hour on the Elliptigo, so I headed out around 7 this morning. I rode to Highland and headed up P-12 to the aqueduct. This, of course, meant that I had to attempt riding the Elliptigo up that crazy steep access road. It is only about 120 meters, but it is VERY STEEP. I made it!  I headed out on the aqueduct until I was at 31 minutes, figuring the ride home would be quicker. It was much quicker. I finished in 54 minutes…

Sunday night was another fun night at the Clayve. This time Kendall, Clay, Christian Powers, Jim Haskett, Rachel and I worked on a pyramid workout.  Let’s see….  100 jump ropes, then the pyramid: 3 pull ups, 5 ball tosses against wall, 7 bench presses, 9 step ups on 24 inch box per leg, 7 hanging ab crunches, 5 strict presses (just the bar), and 3 man makers … sort of like a burpee with weights..  Then 250 meters on the rowing machine then back through the pyramid the other direction, then repeat the whole thing over and back again… Seeing as how I was already sore, it was a really tough workout. A couple times on the man makers… I just wanted to lay there….

 





HDR Trail Run and Summer Pool Party!

9 08 2014

Fun Day!

I met some of the HDR peeps at 7 this morning for the monthly trail run. The route was one of my favorites: Pacific Crest Trail heading west from Bouquet Canyon. The run was 4 miles up to  the ridge, and two miles down the other side, then back again.  A 12 mile trail run was not exactly on the plan for today, but I figured that it was an acceptable substitution for the run + elliptigo ride that was scheduled. As for the run, I was pleased. I did not push the pace or shoot for any strava segments. Still I had a number 2 time on the run back up the far side of the ridge.

Shortly after the run I headed over to Oscar’s house for an HDR summer party. It was a little bit on the small side. With one exception it turned out to be the High Desert Runners Board Members party. We had a great BBQ and a fun series of volleyball games in the pool. When we gave up on the pool volleyball we started another game on the lawn…  like I said… fun day…





HDR Summer XC Race Series Finale

7 08 2014

As I have been training, and recovering / rebuilding after the knee surgery, I have worked in a few of the Thursday night XC series races. The first one was on July 10. I finished in 25:25 – an 8:12 pace. The following week I only ran the 1 miler. The week after that I raced the 3 miler, but it was a NEW 3 miler. My time was 23:42 but the course was just barely (or maybe not quite) 3 miles. So, my pace was 7:54. Tonight I jogged the 1 miler, unofficially. I ran most of it with one of my new slower boys and prodded, encouraged him along. He worked really hard for an 11 something finish.

On the 3, I lined up to the right a few rows back but with nothing but High School boys ahead of me. The start went fairly smooth as they moved out ahead and pulled me along. I saw Joe Kim and tried to keep up with him but as we went around the first loop, I could tell he was slowly pulling away. To my surprise, after we finished the first loop we made a left signifying that we were doing the old course, not the new one from a couple of weeks ago. The weather was not too hot, but it was typically windy. I found someone and drafted him half way across the soccer field track path and then pulled ahead. Making the sharp uturn onto the path I spotted Adam Conoway’s white hat not too far back. I vowed to do my best to stay ahead of my fellow 50 something age group competitor. As the race went along I continued to spot him. A couple of times I thought I had pulled further ahead but at other times he seemed to be gaining. At the end of the race, at the top of the last hill he caught me. It was then that I realized it was some other guy.

I picked it up and was right on his heels going into the gate but he started kicking. I tried to kick and was maintaining my spot a few yards back but I could not gain. Alas, he beat me. I was pleased though that I had held off Carol Facenelli who was right behind me most of the race. At the table where you turn in your card, I got up next to the new guy paying close attention to what he wrote on the line where it says “age.”  His name was Les Counts, I think, and he was 46. Yeah! I said, audibly. He turned and I commented that, “You’re not in my age group!  Nice Race!”  He laughed. We talked some more later…

My time, unofficially was 24:05 – a 7:46 pace. I placed 2nd in my age group to Steve Brumwell – no surprise there. I was really happy with the results. I was still not quite at last year’s pace, but I was getting closer. My pace last year varied from 7:31 to 7:43 so tonights effort was in the ballpark….

yeah!

Oh, last night I took the Elliptigo out and rode along on the Block Bicycle’s Cycology ride. I now call it the Cy-Go-logy ride. The pace is rather easy to maintain on the Go, but the amount of time standing, pedaling (and coasting) does build some fatigue as you maintain balance. I also took some time to try to practice riding and pedaling with one hand. It is still very difficult but I will continue to work on it…








Follow

Get every new post delivered to your Inbox.