500 Rep 5k Challenge - June 15

Three miles with Boogie, and, at the end, with Monte. Exercise stations were: push ups, mt. climbers, lunges, seal jacks, air squat, underbar pull ups/nut smashers , flutterkicks, hip ups, jumping jacks. Had a great time running with Boogie, who just got stronger as the run as she smelled the barn. I, however, got weaker, with the lunges and air squats really getting into me. Felt the deads from the day before, yah.

A fun event. And, a good wake up call that bricking is something I should add back into the schedule.

8 hours - 2200/0600. 60ish minutes total, PE: 8. 16 hours.

WoD - Woody - Feb 27

AM: Woody WoD - 5 mi
25 mins there, 23 mins doing work, 25 mins back
3 mins obligatory run with Maylow

9 min/mi with a lot of braindead walking. What a crisp, clean, snow-bowl day. Pushed a couple of .1 intervals on the way home, only to negative split 30 seconds. Split the heavy work with a lot of RI - 11/10 - 8/7 - 5/4 ... pretty much

It all feels terrible, but the snowball is beginning to roll, I can just feel it. Wait, now that I see that I'd done this 7 weeks ago, and three minutes faster then. Here I grind my teeth together in a determined grimace.

PM: easy bike to Beach, 5-6-7 sets (?) dead hang chins @ 6-5-4s.

6.5 hours/24 hours. 76 minutes total, PE: 7. 214/14 - post run and breakfast.

M Run - Georun Carp - Jan 15

Beautiful, bright, clean, cool, sunny seaside morning and cruise along the RR tracks and cliffs in Carpinteria. 5.72 mi - didn't make the scenic point park, but who cares? I'm not that runner right now. As it was, an easy find on the way out, and a eucalyptus-mulch-grove DNF on the way back. 10 mins stopped (2 for the find, 8 for the non-find); 61 mins moving. Didn't necessarily want to go this far today (MTB would have been a better call) but. It's here, not there. Next run will be minutes on/off intervals.

9.5 hours /24 hours. 71 minutes total. PE: 7.

M WoD - "Woody" - Jan 1

Woody WoD
Run 2.5
21-15-9 Pullups/Dips/Feet to bar
Run Back
1.11.40 - 24.01/22.48/24.50

A crisp, clear-air day with spectacular views of the cloud-rimmed Tehachapis ... and spookily quiet with a dearth of New Year's resolutions out there on the bike path. Didn't get the negative split on the return run. 10 minute miles aren't easy right now. That must change.

7 hours/48 hours. 71 minutes total, PE: 8. 211/13-211/11.

M Run - Volkslauf - Oct 2

When I think of this one, I'll remember the heat, the dry, the dust. The endless Esses on the run. Wearing shoes that took on a billiard ball's-worth of sand into the toebox. The new course's indomitable, overlarge walls. Taking help on nearly every obstacle - asking Chacho to push my ass around the double pipes. Not being gassed but just not having what I needed to take the obstacles down. Couple nice cramps in the right calf - one on the ropes, and one at the final hill coming out of Happy Valley.

Getting to run it with Jamie and Josh. Josh pouring the Hash House beer on himself to try to cool off. The family driving by during the run, and walking the trench and final obstacles alongside us. The best-taking Coors ever, after. Konrad's muddy legs and happy face while holding up his blue ribbon after doing the kids' run.

To First Turn: 3.16
To First South Leg: 14.15 - 17.31
2 mi Marker: 2.02 - 19.34
3 mi Marker: 12.13 - 31.47
4 mi Marker/water station: 11.37 - 43.24
5 mi Marker(?): 13.34 - 56.59
Devil Dog Ditch - 12.35 - 1.09.35
Final obstacles : 19.22 - 1.28.57

Right quad got strained/pulled ... didn't feel it for a day, but it's still hurting after 5 days later. Nice little upper respiratory gunk-up too, from sucking all the dust down deep.

6.5 hours, 60 hours. PE: 9. 1.28.57 total.

M run - With Some - Sept 11

Run to the park, stop off at Yokuts for
6x max reps switch-grip pulls
Hobnob a bit at the CF Bako group then,
6 .1 fast intervals with .2 slow on the return trip.

8.5 hours. 80 minutes total, PE: 7. 217/14.

WoD - Woody - Aug 28

Woody, or a low-stress version of it on a gorgeous Saturday morning. Cruising with H on her rollerblades.

30.38 to the parcourse.
24 minutes of goofing around with pull ups, feet to bar, and a few dips.
6x.1 acclerations with .2 recoveries on the way home: 29 mins.

Just a nice day to be out without pressing it too much.

8.5 + 1 hours. 83 minutes total, PE: 7. 215/18.

M Run - Heavy Handed - Aug 23

The half-dirt loop around the river today, did a couple (read: 2) tenth-intervals, picked up rocks halfway through the run. Finished off with a 2.30 block with Maylow.

7.5 hours/48 hours. 42.47 total, PE: 8.

AR - Green Lake Georun - Aug 2

Run around Green Lake in Seattle with Integ, four of four finds on the way. 3.5 miles with 45 minutes moving/14 minutes searching. Beautiful day and good company.

7 hours/36 hours. 60 minutes total, PE: 4.

M Run - Running around Carpinteria - Aug 1

7 minute run
21-15-9 feet to bar at the school on 7th
5:30 run
21-15-9 feet to bar at the beach
12:30 run

9 hours/14 hours. 41 minutes total, PE: 6.

M Run - Catalina Stables Drop - July 16

Up the fire road to plant the Catalina Stables ammocan cache. Fast hiking and pushes on all the uphill sections. Running with a briefcase is harder than it should be. Tooled past the campgrounds and up Country Club road to bag the Bottle Cap cache at Stagecoach road/Chimes road.
Later, an hour of kayaking.

8 hours/24 hours. 66 minutes total, PE: 8.

M Run - Catalina Fire Road - July 11

Out and back on the fire road, up from the golf course to the campground and back. Just wanted to do a negative split, spent a little time scouting a good spot for an ammocan drop later this week and taking in the views from the canyon points. 31 minutes out and up, 28 minutes back with a detour to take the (longer) high road.

Beautiful day. 75 and puff-cloudy with a humid edge. Just when you needed it most, a breeze would drift by with that chill nip to it. Running here is a powerful sensory experience - among the eucalyptus and mesquite, wild dill and oaks, this could be Africa, it could be Australia. Came across a doe and three fawn, a lizard, velvet ants, quail, and someone inside me who wanted to run hard.

6 + 2 hours/24 hours. 59 minutes total, PE: 8. 218/14.

M - WoD in the Park - Apr 17

Boogie was excited about getting out and doing a park WoD today. I was too. She rode her bike and wore the backpack with snacks and waters in it. Fun as all get out.

Run to Woody's WoD area: 25.31

Hung out a bit and got today's burpees in the can in sets of 10 before the CF Bako crew showed up ... only to find out that Steve had burpees built into the WoD. Doh!

Warm up, Buy in:
Tabata hill runs - 8 rds. After the burpees, going up was making my quads lock up.

4 rounds of a 5 round WoD:
Run 220
12 Burpees
24 Lunges
Alas, I ran the 220 for round 5, and came in thinking (or not thinking) that I was done. Sat down and realized I had some burpees and lunges to go. But I just let 'em go.
15.37

Cash out:
6 a side: Tabata hollow holds/planks

Run home: 27.23

8 hours/41 hours. 102 minutes total; PE: 8.
oGWICn: Day 107, 155 burpees.

M/S - One on the Run - Feb 18

Get right on it.

5 rounds:
10 burpees
.25 on the treadmill at 1.5% 6.6 mph/6.8/6.8/7.0/7.0

8.5 hours/15 hours. 16 mins of work; PE: 8.
oGWICn: Day 49, 50 burpees.

M/S - Zipper Ladder - Dec 22

Clearest skies the valley's seen in months after a night's rain. Crisp and clean, the dirt just wet enough to hold ... this day just screamed bluffs run.

Stole a page from crossfit endurance's one minute ladder, but ran a 5 minute ladder down, then back up. Each half was almost just barely enough to get me to the Zipper (5.27 up) and back.
5 min on, 1 min walk, 4 min on, 50 sec walk, 3 min on, 40 sec walk, 2 min on, 30 sec walk, 1 min on, 20 sec walk, 1 min on, 10 sec off, then zipper, then back up the ladder on the return. Okay, you get it.
Really brutus up the emBankment hill, and hiked the zipper itself. Felt like lead mostly, and was really tasting the Giovanni's Pad Thai going up the zipper. The return run was a negative split in terms of what distance I was able to cover, even though I took 10 seconds rest off of each walk (5 min on, 50 sec walk ... better). First real run in a while.

8.5 hours /36 hours. PE: 8. 219/15 - 220/11.

M - Police Memorial 10K - Nov 7

Run with CC on the bike from Riverwalk through the wetlands end of the bikepath. 22 minutes of medium effort, and at the first bench past the 5k turnaround, CC called a picnic stop for water and Corn-nuts. 6 mins to the turnaround and back for a total run of 59 mins.

8.5 hours/15 hours. PE: 6. 215/13.

M - 4x4 & stuff - Oct 10

36 mins total running. 4 mins AT with 4 min recoveries, picked up a couple of honkin' river rocks after the first interval. Cashed out with 3 sets of ring dips (5-6)/pull ups(7s-12s). Throw in a pair of bar-only Ov Squats and we're golden.

7.5 hours/15 hours. PE: 6. 215/12.

M - To Hell and (Bike) Back Run - Sept 21

This one-workout per two-days thing is getting to be a habit. Moved boxes yesterday, doing the duty thing.
Making up for it today, running to Finish Line to pick up the (tuned up) bike for Saturday's Lighthouse century. Okay, they close at 1900, it's 1800. Time to run scared in the hunnert degree heat. Could only turn 9.30's, but it was good enough to get me there on time. 19 minutes back, feeling like pedaling was heaven and plodding was hell.

72 minutes total, saying this was PE of 8, but if you asked me during the run, I would have told you 9. Or I might have just given you the finger, no matter what you asked me.

9.5 hours/60 hours. PE: 8. 213/15

M - Ride & Tie - Aug 29

Ride & Tie with Walker on the bike path: 92 mins total, 4.25ish miles out, same back. A couple hard miles in the middle, definitely fading toward the end. And dang! Transitions need work what with trying to lock/unlock the bike! Bike legs were 4:00 minutes of riding, but lock/unlock times make them longer.

7.30 warm up run
3 minute bike; 11.40 run
5.40 minute bike; 11.13 run
5.13 minute bike; 10.32 run
4.55 minute bike; 9.55 run
5.34 minute bike; 7.55 run
9.17 warm down home carrying bricks.

This is an awesome event. Really would be fun with more bikes and more ppl. A five-man team with 2 bikes would be fun. Last man always grabs a bike, rides it one minute past the lead runner then dumps it. Another twist might have the lead runner running backward until passed. But the confusion of just jumping on and off bikes might be enough. heh.

8.20 hours/15 hours. PE: 7. 213/13.

M Run - Aug 1

Hour-long scamble through the tidepools and along the beach at Shell Beach - out and back up and down all the access from Spyglass park North and back again.

2130 - 615 : 215/12