Roses

Thursday 6/22 : 6.2 miles @ Rose Bowl ....53:57 (8:39 pace)

Leaving to San Diego on Saturday. I'll probably squeeze in one (maybe 2 runs) while I'm down there.

Slacking

Been a while since I've updated my runs...here's a quick summary:

Friday June 9 : 3.15 mile walk (started the girls on a walking thing once a week)

Tuesday, June 13 : 6.22 miles in 53:22 (8:34 miles)

Thursday, June 15 : 6.19 miles in 52:24 (8:27 mile pace)

Friday, June 16 : 2.73 mile walk

Saturday, June 17 : 3.25 miles in 29:13 (8:59 mile pace). This was a trail run with "Triathalon" Glenn. It was actually a nice run, and very easy on the knees.

Sunday, June 18 : 3.97 miles in 37:06 (9:20 pace)....Liked the trail so much, I went back the next day in the middle of a heat wave.

Monday, June 19 : 3 miles in 23:51 (7:58 mile pace) ....my new "Jamba Juice" run...starting and ending at the Jamba parking lot, all fruit smoothie at the end.

Tuesday, June 20 : 6.06 miles in 56:43 (9:21 pace) at guess where? the same trail as the weekend....I wanted to see how far away the 110 and Arroyo golf course was....it ended up being almost exactly 3 mile to the 110 and the 3 miles back. Could I be turning into a (gasp) "trail runner"!? Actually it's just a nice change of pace from the Rose Bowl "circle" I've been doing for the past year...I think I need to find more places to run.

Next up : Thursday 6 miles.

9 Again

Nine miles today at the Rose Bowl : http://trail.motionbased.com/trail/episode/view.do?episodePk.pkValue=888954

Splits :

Mile 1 : 9:38
Mile 2 : 9:19
Mile 3 : 9:22
Mile 4 : 9:38
Mile 5 : 9:18
Mile 6 : 9:21
Mile 7 : 9:22
Mile 8 : 9:08
Mile 9 : 8:46
Mile 0.28 : 2:26

Total Time : 1:26:22
Average Pace : 9:18/mi
Average Speed : 6.4 mph
Total Calories : 1486
Supplement : Snickers Marathon, 2 hours pre

Quick update

Update of latest runs....I'll fill in times/splits later...

Friday 6/2 : 3.42 Miles : Hill Training around the Rose Bowl ; 30:50
This one is up the side streets to the side of the main Rose Bowl course, there are two major hills to climb.

Mile 1 : 9:23
Mile 2 : 8:46
Mile 3 : 8:58
Mile 0.42 : 3:42

Total Time : 30:50
Average Pace : 9:01/mile
Average speed : 6.7 mph
Total Calories : 587

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Saturday 6/3/06 : 6.36 miles ; 58:18 ; Up Verdugo and back.
Miles 1 -3 were pretty much uphill all the way, hence the progressively slower splits. A good hill training course with a slight upgrade, nothing too severe.

Mile 1 : 9:09
Mile 2 : 9:07
Mile 3 : 9:27
Mile 4 : 9:02
Mile 5 : 9:05
Mile 6 : 8:58
Mile 0.37 : 3:27

Total Time : 58:18
Average Pace : 9:09/mile
Average Speed : 6.5 mph
Total Calories : 1086

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Tuesday 6/6 : 6.19 miles ; 50:07 (new 10k pb; 8:05/mile pace). I think maybe the two previous hill training courses helped out a little on this run, it made the one hill (Miles 1 and 4) on this 10k course a little easier.

Mile 1 : 8:34
Mile 2 : 8:03
Mile 3 : 7:55
Mile 4 : 8:21
Mile 5 : 8:11
Mile 6 : 7:41
Mile 0.19 : 1:19

Total Time : 50:07 (I'll break that 50 mark someday!)
Average Speed : 7.4 mph
Average Pace : 8:05/mile
Calories : 1068

Next run : Thursday 6 miles @ RB

Another 9

Did 9.3 miles again at the Rose Bowl. This is the third of forth time at this distance. I was aiming for 9:30/miles. Took a Snickers Marathon (I think this is my pre-workout choice now) about 1.5 hours before exercise. It was sorta hot today....about 70 at my 6:00pm start time, so I didn't think I was going to be able to finish the 9 miles. Splits below:

Mile 1 : 9:28
Mile 2 : 9:07
Mile 3 : 9:18
Mile 4 : 9:32
Mile 5 : 8:58
Mile 6 : 9:06
Mile 7 : 9:17
Mile 8 : 8:56
Mile 9 : 8:55
Mile 0.25 : 2:14

Total : 1:24:54 (My fastest 3 laps around the RB so far)
Average pace : 9:10/mile
Average speed : 6.5
Total calories : 1646

Next run : Thursday 6 or 7 miles.

Unrelated running side note : saw Xmen3 on Monday. I thought it was ok, not as bad as all the reviews I was reading. A good, superficial, no storyline, summer movie if that makes sense at all. Of course, they hardly stuck to any of the comic book Xmen universe, but I didn't really expect them too anyways, this whole series has been about appealing to the non-comic book reading population, and they did a good job doing that.

Side note 2 : Kitty should have been played by a hotter actress in my opinion....same with Rogue. Beast was good, Colossus (one of my favorite characters) had like two lines, which I was disappointed in. They could have renamed the movie "Wolverine and His Scrub Mutant Buddies" and no one would have complained I think. I would have preferred other character development, but I guess they knew what they were doing to the tune of $122 million.

Griffith 6 Mile

Ran at Griffith park on Saturday, since there was some sort of Jazz fest going on at the Rose Bowl for Memorial Day weekend. Starts out being hilly for the first 3 miles, then semi-flat for the last three. End up passing by the golf course, the L.A. Zoo parking lot and the Autry Museum...not alot of people running or biking there though. I did see a coyote running down the street as I was driving away though, I wonder if they attack people? It was pretty skinny and malnourished looking though.

Mile 1 : 8:37
Mile 2 : 8:49
Mile 3 : 8:39
Mile 4 : 8:48
Mile 5 : 8:58
Mile 6 : 8:56
Mile 0.15 : 1:12

Total : 53:57
Average pace : 8:46
Average speed : 6.8mph
Total Calories : 1168

Next run : Tuesday? Rosebowl 6 or 7miles.

5k Today

In keeping with my "Easy Week" theme. I did a 5k today at the RB (although this didn't feel very "easy" as I was trying to beat my 5k PB of 24:13). Here are the splits:

Mile 1 : 7:39
Mile 2 : 7:22
Mile 3 : 7:57
Mile 0.1 : 0:46

Total : 23:46
Average pace : 7:40
Average speed : 7.8mph
Total calories : 523

The first mile is mostly uphill from where I start, that 7:39 took some energy out of me. The 2nd mile is flat and then downhill, hence the 7:22...the last mile is half downhill and half up, the uphill in combination with feeling tired got me 7:57. I did beat my previous PB for a 5k though.

Next run : Friday 6 miles at the RB most likely.