missed a few runs, and off to hawai'i tomorrow

so i ended up missing quite a few runs the last week...including my long run :(:(:(...apart from all the meetings, we had a fundraiser for AID on Saturday, so was busy helping the wife with decorations, and then working at the actual event itself. on sunday, i realized that it would be the last opportunity to get some shopping for the hawai'i trip done, so had to forgo the long run...

this is bad...i need to wake up earlier on sundays and get out of the house by 730...that will get the long run out of the way by 10, and we'll still have time for a full day afterwards. i hate missing my runs :(:(:(...

ran the 7 miler from work again on monday, felt great! normal pace - 7:58. pretty nice weather, although it had snowed in the morning...was about 40 degrees or so.

later monday evening, started feeling a tightness in my lower back, which got progressively worse as the evening wore on, and was a full-fledged lower back outage by the night...am still recovering, so, once again, have missed my runs yesterday and today :(:(:(...

tomorrow we're off to maui, and wifey dear has promised to let me run once while we're there :):)...looking forward to running outdoors in shorts!!

that's it for now...mahalo!

haile...

saw this video on youtube a few weeks ago from the sydney olympics...all of these guys seem to run so effortlessly. incredible stuff!

blast those meetings :(...

dang! i wanted so much to run today - great weather again, and i had everything planned for a 7 miler. then this friggin' guy from israel decides to show up and brainstorm from 3 to 5 both today and yesterday :( :( :(...that, plus some morning work meetings meant that i had absolutely no 1-hour slot in the day to get a run in.

anyway, so i ended up doing a treadmill speed workout instead of hills on wednesday, and it was good. i repeated the 3x(3 min @ 10K, 3 min @ 5K) from last week, and already, it was much easier! felt like i could've easily done another set. am always amazed at how quickly the body adapts.

am doing a new 7-mile route tomorrow, with some meaty hills. let's see how it goes.

some terrific weather...

...we've had so far this week! sunny, crisp, and dry. cold too, but i can live with that after so many years in Utah :).

the running's going well...i did end up missing the track workout last week due to the soon-to-be-revealed developments, but the long run on sunday was fun...i did the first 8 mile loop counter-clockwise this time for a change. i think the uphills are steeper this way, and the downhills more gradual. i gelled at 8 miles (i used to gel at 10, but then found myself running out of gas at 12 or so). i think this works better for the 13 mile distance. ran at what seems to be my new long-run pace - 8:30. the hope is to get it down to 8:00 by marathon day.

monday i ran from work, the usual easy 5 miler. great weather, but windy! ran pretty slow as a result, especially since i was heading into the wind on the latter part of the run - 8:20.

am debating whether i should do the treadmill hill workout today or the 10K/5K intervals...maybe i'll do the latter, and then do a hilly semi-long run tomorrow.

7 miler from work

did my usual 7 mile loop from work yesterday, and it went great. started a little after 4. chilly outside at around 32, but dry! any day it isn't raining in these parts is a good day for a run :). construction on brookwood has closed the same sections of the sidewalks on both sides of the road, with each side asking pedestrians to use the other!

was running clockwise today, so i avoided running the segment on evergreen without a sidewalk before it got dark - the traffic on that road is nasty.

i might have to give the track workout a miss today, due to some, err, developments that shall remain undercover for now :).

drink like a fish...

swimming last night was fun, the high ratio of water to air in my lungs notwithstanding :)...a friend of mine is a good swimmer, and was helping me get a hang of things...i've got to consciously relax in the water, and breathe in more consistently...goals for next week: two (breadthwise) laps in succession, atleast 6 laps of freestyle total.

run oregon blog

looks like i'm blog-happy today :)...found this nice blog about running in oregon...they've posted a useful list of races for the year, and are also asking readers to submit their favorite road and trail runs...worth keeping an eye on...

this week's sched...

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Run	Easy 5	Hill	Off	Semi-long 7	Track	Off	Long 13
XT/Other	Yoga	Core	Swim	Core	Yoga	Core	-

my first week in the new supernova, and boy, what a difference! had about 450 miles on the old pair, and had minor aches all over before i switched to the new pair. even had to cut short last weekend's long run. from now on, am buying my next pair of shoes at 300, and will rotate them in while the old ones wear out.

have managed to stick to the schedule so far...let's see how the rest of the week goes...

monday's run was a lot of fun - new shoes, new neighborhood, and great weather (although it started out slightly rainy, cleared up very quickly)...

yesterday, did a hill workout after a long long time, and for the first time on a treadmill. pretty intense! i like the set of workouts described here, and used the very first one: 3x3min @ 10-K pace with a 4% incline. since i haven't run a 10-K yet, i ran at about 7:30, a bit faster than my usual 8 min speed for training runs of that distance.

taking the plunge...

ok, so i've decided to start writing about my running this year! right now, the aims are:

• supplement the mapmyrun logs with more detailed notes about workouts
• keep track of other running-related stuff such as yoga, core workouts, maybe nutrition, swimming, etc.
• miscellaneous posts in the typical "oh my thoughts are so important" blogger style :P