who are those hooded hordes

back in california!  made mistake of running directly after big breakfast of ommlette and some pilfered pancake of neighbor.  baa.  but felt good and averaged 8:31.  was fun to be in Utah.

bit of a slogger, tight from long run yesterday, headache, but had a decent last mile just under 8 min.  avg. 8:50.

had to do it...broke down, went to gym, ran on treadmill/dreadmill.  Actually felt pretty good, slow first few, last one at about 7:15 pace.  ate logo meu pisandos

ah, treadmill, again, what is becoming of me?  need the sun to last longer.  go gaius!

whoa, needed a long one!  Nice path, warm up first mile with Harry and Bells.  then on cali to bart/cal train up and over, back south on rollins, to bay trail (next to bay and SFO airport) watchin the jumbos, then past poplar golf course , fairly flat, need to do some hills this upcoming week.  Could have used some water/and fuel but considering the Largesse of last eve, I did ok.  Trifecta, what can I say, love saturday!

a night of basketball, nice tempers flaring, awesome stuff, got some great speed work in on the full court!

ouch, cold, dark, rainy, rainy, halloweenish neighborhoods, gut punch of a run tonight.  Legs heavy after bball last night.  some hills, just trying to keep up with my nerdy brothers.

in the rain in the rain, "God isn't on any flatbread"  

avg. 8:45

stationary bike while watching old lost. niceroni

oh let me count the ways this was a crappy, crappy run.  4 hrs sleep, chest hurt (not scary hurt gdoc, just tired) stomach hurt, shin splint on left leg, ankle hurt, nausea, lost water bottle, but hey, look on the bright side; it's over, also nice sunrise, it's over, eked out a 7:50 last mile thanks to lady gaga.  it's over

had a hankerin' to air it out a bit after work, overall felt good.  much better than the last run.  weather here in cali was beautiful today.  some good ups and downs.  good tunes. forgot the nip guards though so, double exploding nips. lates

first time in spin class for quite awhile, felt good

a recovery 4-spot. starting to rain

gut punch miles after too little sleep, it is all good though... sawyer camp trail. last mile at 7:05, gaga rescued again.  first century month in quite awhile, 5th weekend helped but still..

played bball tonight, such an awesome sport!

no gas, nooo gasoline. after work, might as well just lie down now

spin class for 45 mins, i really tried to push the threshold today, good burn, tons of sweat, sorry neighbor spinner.  after, a 2 mile burn on Tm avg. 8:15

felt good tonight, avg. 8:35.  Tried to keep a consistant pace, finished sub 8.  could use a massage.  

super bowl sunday, colts baby.  felt better today than I expected to, avg. 8:27. after first 3 ran around track for 1 trying to hold around 7 min mile pace, finished off at 7:43 for last mile.  brosters in HI, not cool

The below bball was actually last night but in my infinite ability I put it on wrong day, nice but tiring run after work.  was dark tonight no moon, lots of cloud cover, ran in some dark areas, felt like I was in some goulish countryside but that made it fun although a bit dangerous, glad no sprained ankles, had some fairly long hills to trek up, tried to push it.  ran for 1:45.

night of bball, trying to push it on the running up the court without looking like too much of a dumar, we won.

that is right, .75. warm-0n tm before spin.  take that 

we do weird things as runners, woke up at 5 am this sat, when i have more time maybe i will tell you about haunted forest, red devil eyes, running hordes over cracked earth and iceman cometh. lovely

the lowdown: 2hrs34min, avg: 9:06/mile, did 13.1 in exactly 2 hrs, tried to keep speed up a bit at end, hurt a bit, only tripped once, er twice but only fell once!

nice sunny run for once, took it easy, did a few hills.  felt pretty decent.  I love the sun!

after work, was able to get out while still somewhat light tonight. nice and warm too!  ran some hills, up and down, last mile hurt. need food and wine

after work slogfest, never eat 6 california rolls right before run, puke-o-rama, felt tired and onery, wheels are threadbare.  

had taken a few days off running, felt ok dokey tonight, was fighting a headache I have had for 24 hrs but, at least, at last, gimme su. long long workday full o them crazies and nuties

insanity, whew..that is a long time to be on the wheels.  overall felt pretty good.  had quite a bit of uphill on this one. some familiar paths but put them together in a new route, tough (and a bit longer than I was originally planning, goal was 13 lol) good hard-attack biotchie hills! Time: 3hrs 2mins 54secs.  Avg: 9:09, kind of surprised by this because of tough route, so happy with it.  breakdown for those who care or who don't but will scan it anyway!  9:41, 9:20, 9:01, 10:28, 10:04 (biotch hill tried to kill me) 9:06, 8:56, 8:22, 8:13, 8:35, 8:49, 8:44, 8:46, 9:50, 9:22, 8:43, 8:46, 9:10, 9:30, 9:29   Last three miles were painful and blurry, got some work to do to finish 26.2 strong.  Sorry last long blog for the year!  time for beer right gdoc?!!  Ice Bath afterward damn near did me in but makes all the difference. bottoms up!

after work between rain storms, bit tired legs from bball and last long run.  need treats 

first three miles warm-up around 8:30.  then track workout, 2X800's at 6:30 pace, need to get some fast twitch muscle going, warm'down to homestead.  felt pretty good today. would like to get a bit faster for longer.

been too busy with work and women to run, what can I say, off to Phoenix tomorrow, might get a few miles in...

on tm in phx

a run in the sun, finally, that is fun

after work run, seeking that inspiration

long day of tooth ripping but found a few moments for a jaunt.  avg: 8:43.  still searching, still looking...

a bit o' sad miles, entering a few days later, sunday, emerald nut 12k, bros running w/out me, boo hoo

I never tire of this race!  glad it was not pouring rain again this year, felt pretty good.  I started a bit slow, was 30 secs slower than last year but overall had a stronger race I think because I was getting faster the last few miles and last year I was definitely slowing down the last miles. Just started too slow, bit sluggish I guess.  Here are the splits:

7:35

8:19 (up hill to GG Bridge)

7:25 over bridge, probably spent too much time looking at ocean)

6:30 turned it up (bit downhill too)

7:19 these next 3.5 miles a flat burn, this is where I tried picking people off, pushed it

7:16

7:08

7:12 (pace last .56 up and over fort mason hill to finish)

I used my garmin time and distance because they don't use timing chips here.

 Well, bros need to come out next year!

after work, recovery, felt good actually, quads a bit sore, not too bad.  avg: 8:47

after work, felt soooo tired but pushed a decent pace.  avg. 8:26.  good luck on the buff aloes boys

sat sunny run after big breakfast.  avg. 8.31

power out at work, decided to run this time instead of veg (have nothing against veging though) again, felt tired for much of run, but pushed it last few miles, avg: 8:19, fast mile was last at 7:15.  off to Hawaii on thurs.  gonna be sweet

after work bday loose 'em up, lookin' forward to bros comin' to cali

worked through lunch then snarfed a sub down between patients in afternoon = bloated and crampy after work run. sweet!

nice trail in marin headlands with bros from Utah, sweet time, beautiful views, new shoes, good times

Awesome trail run with the Utah brotherhood!  Had a blast this weekend.  Felt pretty good out on the trail. was perfect weather!  here some splits: 7:39, 7:57, 7:28, 11:24, 8:59, 8:54, 8:44, 8:32, 16:47 Monster single track trail beautiful, 4:49 last .64,  Their "17K" was a bit short I think.  I took over ten minutes off last years time on this course.  Got a medal for placing in age division which was cool.  Big Sur Marathon in 7 days. ouch!

played some bball tonight, was good to warm up the sore muscles.  hope I don't regret it, gotta get loose for big sur, 

yep, ran 1 mile, sweet, actually I am pretty stiff still, probably bball didn't help. don't want to push it before this weekend. need a massage

Wow, what an amazing race.  Might get a bit longwinded, so bear with me, or not. What an awesome race, stunning in scenery and challenging in hills.  I am very happy with my time, better than I was planning, actually I went to the expo speakers (very good with the like of Dean Karnazes(sp) they all said you can't PR at this course, pooey on them, I PR'ed.  I went to Monterey for the weekend with wob and bells, gorgeous weather, drove the course the day before which was very helpful, this section of highway 1 is out of this world gorgeous.  The only sucky thing about this race, and I mean BIGTIME sucky, is catch mandatory naeuseating bus ride at 3:45 am, did I mention that it sucked, almost lost it, but got to start and the unequaled race organization started, food and tons of portos, great mc's, was cool but not as cold as typical big sur I am told, then the race started, ;et's just say, nothing can compare.  I was going to try to take it a bit easy as I ran a 17K trailrun last weekend and will run another Marathon in 3 weeks (Ogden, Utah) but I felt great, ;et it fly, actually where I felt best was probably going up the two mile "Hurricane Hill" it was so amazing to look at coastline.  I then picked it up a bit for 12-21, his mile 22 at 3:00 flat and then got vey sore, just quad pain though, very crispy quads but there were plenty grabbing hamstrings and off sides so I just went for the PR and got it.  Here the splits if u like, sorry for the novel...

8:55, 8:31, 8:33, 8:13, 8:15, 8:20, 8:18, 8:44, 8:32, 7:49, 9:50, 9:02, 7:24, 7:37, 7:54, 7:57, 7:40, 8:18, 8:08, 8:20, 8:14, 8:58, 8:24, 8:53, 8:40, 9:14 (the hill right before finish hurt, hurt)

Avg 8:28  Total Ascent 3438 ft, total descent 3727

oh boy, quads are still quite sore from marathon.  these three miles felt like some later miles of the race, oh well, got out anyway.  hope to feel some more spunk this weekend.

around 4 mile gorgeous hike with fam, ran on trail for around a mile, starting to feel some legs again, harry and bells kept up nicely, some budding trail runners

nice sunny day, fairly breezy, quads still have some deep bone-in tiredness from last week. 

night of some serious bball full court!  good workout, plus a serious black eye from a finger.  here is the good part, I was so pissed from the pain in the eye that I hit the divider at the court with my fist, it is now swollen and bloody, sweet move Joshy!

after work, had a power nap while listening to my beloved giants beating the fl. marlins, naps in cars rule, then a little run, nothing too flashy, some hills, some speed but mostly just movin' avg: 8:43

just a quick spin to see if I still run.  haven't run much since big sur 26.2 3 wks ago, have Ogden 26.2 tomorrow.  awesome to be in Utah!  felt ok, am feeling the altitude a bit, hope it passes before tomorrow!  good luck bros

"Whew!" is all I can really say about this one.  This was a P.R. time, feel good about that especially since I ran a full 3 weeks ago in Big Sur.  I was feeling pretty good until mile 18, then the wheels definitely started to wobble.  Last 2 miles were a delirious haze of pain as you will see from the splits.  Can't help but wish I could have kept up my pacing but I don't feel bad about "going for it", pushing the early mileage pace more than I ever have.  As always, good to run with the bros, they did awesome!

8:19, 8:03 -running with hairdog who did his first like a champ!, GDOC and Fred too!

7:41, 7:41, 7:37, 7:42, 7:36, 7:48, 7:49, 7:47, 8:01, 7:49 - feeling loose and strong

8:05, 8:11, 8:34, 8:10, 8:19, 8:06, 8:23, 8:35 - started to tighten but still happy with first 20

9:25, 8:58, 8:49, 9:13 -the sun, the WALL, start to bear down on me, quads a mess

10:42, 10:42 -there goes my sub 3:40, "The Wall" crushes me beneath its merciless self,    Booth passes me, try to keep up but I am done-zo! (3:38 last bit)

 Another one done, painful but a PR and 2 in less than a month.  I'll rest on that for a bit.

was pleasantly surprised that I enjoyed this run as much as I did.  After work, first 2 into the wind.  Quads and right hamstring got pretty tight toward the end, Hamstring hurting a bit.  still sore from the two 26.2's but overall can't complain.  Another trifecta in the books.

great morning for a run with Wob, sunny, light breeze.  feel like I righted the ship a bit.  started slow and easy,pushed last mile, felt good.  hammy still a little tight but not too bad.

crappy run in the crappy wind, crap

oh I should be more optimistic, just one of those runs.  Back on the smiley trail tomorrow

ahh, this now I remember is why I run.  got up at 5:30, beautiful windless morning after 24hrs of rain, nice sunrise.  some deep bone-in weariness still in the deep areas of the legs from back to back marathons, but starting to come out into the fresh air.  spent the run pondering the season finales of LOST, Supernatural, and Fringe, Yes, I am a nerd.  These are the simple pleasures in life!  time: 1:54, avg 8:41

ate some greasy bomb doughnuts, had to do something about that. started slow, right hamstring bit sore, should probably do something about that.  nice 3 day weekend comin up!

A bit of a schizophrenic run this morning.  Started out thinking I would do a long slow slog run, but my interest waned pretty fast.  Did some warm-up miles,(9:41, 9:02, 9:02, 10:04, 9:26, 9:06) some hills with some walking between, hamstring and mind not cooperating, but tried to push the hills a bit, walking gave me something to look forward to, turned off garmin for walks.  Got up on top at skyline and ran toward the sawyer trail I was planning on doing but my enthusiasm totally abandoned me.  Turned around and ran back on skyline, realized my legs wanted to air it out a bit, sped up, took a hammer gel which helped for sure, these next miles on a rolling up and down road (7:54, 7:03, 7:26, 8:01, 8:14, 7:57, 7:01)  kind of all over but strangely satisfying. 

Total run time  1:53:41  Avg 8:32  Total time out incl. walks  approx 2hrs 10 min

Ate O Proximo!

after work, hot, sweaty no shirt type run. Finally summer might show up!  felt pretty good, need new shoes

tried some track work tonight.  warm-up from office to track

did some fartlek type running, pushed it at close to top speed for 200m (tried to keep it under 6min/mls), jog at 8:30 pace for 200m, did 2 sets of 4.  not too amazing but am trying to get into a routine.  wob did 'em too, nice to have some company on this type of crap.  felt good after, easy run back to home-base.  

Awesome sunny day run!  Summer has finally arrived, went at high noon so hot, hot, was sweet!  New shoes were a boon. Slow and sweaty, didn't have any water but felt good overall. Avg 8:43

nice recovery type run with wob out past landing jumbo jets. go celtics!

lot's of tooth parts and saliva flying around at office today, awesome.  So after work-wanted to do a 10kish run, tried to push it.  first 2.5 into a strong headwind, thought I was pushing fast, swinging the arms hard, look down at garmin and...9:20 avg, blah blah, but then wind died a bit, was able to pick it up, ran to BHS track, last mile+ on track, (5 laps) her are splits, just fo fun.  9:00, 8:11, 8:37, 7:33, 7:21, 7:11, 1:52 (last .29  a 6:34 avg).  

another note on the day, my boy got sucker punched from behind while two other dopey kids held his arms, this because Harry J stood up for a little runty kid these wankers were pushing around.  That is my boy.  What a stud.

just a quick bit o stuff after work on track, nothing too impressive

Well I went back to read my blog about this race last year and can't believe that I had forgotten how difficult it was!  Today was a bit of a bonker race, about 15 mins slower than last year.  Not sure if that was because of the heat (ran out of water, was dizzy, thought I was on another planet at one point, don't ask) or because I ran more races this spring, or just because I ate svenhard pastries for breakfast, could be it)  all in all a tough race with total ascent 4313 ft and descent of 4372 ft,  fast mile was mile 5 at 6:58 and slow was mile 11 on hill from hell, a soul shuddering 23:47.  delusions, now I know what it would be like to perish in the desert with no water, horrible, horrible.  I need a hydration pack or something for these I guess!  Next time, next time.  will post my place, etc, when they post 'em. 

some recoveryish run, wish it were rum instead of run. tried to keep up with bellsZbub, my runnin partner for the eve

woke up with nasty headache + tried to run = supercharged crap run

finally a decent run!! funny that it came after a night spent on the hard ground in the woods.  harry and BellZbub wanted to go camping.  I really don't like camping I have decided, the fire is fun though, made some pretty awesome tinfoil dinners, they were actually good!  Anyway, felt strong today, avg: 8:34.  some good hill, total acsent 2871 ft, total descent was 3108 ft. total time 1:54:31.  ate  logo os meus amigos!

oh and I was a bit stiff from yesterday's run, but warmed up, just to get all hungry and weak.  avg 8:41, splits 9:40, 8:53, 8:19, 7:53

this running in consecutive days sort of sucks at first, but then I warmed up and felt pretty strong.  finally got some sleep which helps.  just tryin' to catch gdoc.  Today tried to speed up a bit. here is the mixed results  avg: 8:15

9:07, 8:50, 8:36, 8:50  into a pretty strong headwind

7:44, 7:52,  with a bit o' tailwind

7:26, 7:37  with some headwindish crosswind, felt strong though

3:02 last .38, pushed it over a little hill to finish

Now the good part:  best baby back ribs, spaghetti squash, mashed yukon golds, homemade choc. cake and gpa Froerer's homemade raspberry icecream, does not get much better!

a bit of a hill workout with Wob, started slow and stiff but finished strongish enough, sort of, for now

this was a mentally challenging run, if I hadn't set out on a "your too far away now to turn around" type of route I wouldn't have made it that far, felt better in middle miles.  legs stiff, walked at the end for awhile to try to cool down  avg: 8:48  total time 1:50:33  cheers

got up this fine morning feeling pretty good considering a friday of a bit too much largesse of several varieties, started the trifecta early.  started a bit stiff but warmed up quicker than expected.  5 miles at first: 8:57, 8:14, 8:11, 7:34, 7:03 (pushed hard to try to get under 7, not quite, not quite)  avg 8:00 for morning 5 miles.  later in afternoon ran a little 1.86 with Wob after watching USA lose to Ghana, crap, and some tennis, sweet. this last at an easy 9:20 pace.

nice, very warm morning run. did 5 miles at 8:38 to warm up, then 2 x 800 m track at low 6 min pace, two together made a 6:26 mile, last mile cool down was a 7:53 on the track.  nice run, felt pretty good considering I ripped out a hangnail on ole' morton's toe last night, damn near fainted.  After run I then proceeded to have a pretty crappy day.  Here is to running though, and a cold brew!

yep, a whole mile with Harry, was going to hike a bit after but got windy and cold and we wanted pie

Basically took 3 days off since last run with sore throat and lackadaisical attitude, felt like I hadn't run in a month, ah running is a harsh mistress.  started out slowish and sluggish, ran some 8:30 ishness, last 3/4 mile I pushed a low 6 min/mile pace. heart suriving for the time being, stayed up too late last night watching true blood, messed up show

started the day with a nice, and hot, 2 mileish hike with fam in the coastal hills of pacifica, they were doing a 50K trail ultra so it was fun to watch and made me want to run one.  later got some time for a run, started at 2:00 p.m., very very hot, it was sweet!  felt pretty good, I had hydrated well which makes all the difference, also I drained my fuel belt 2 bottles of cytomax on the 6 mile run so that helped.  here are the splits for the run:

8:38, 8:21, 7:52, 7:50, 7:38, 8:59 (this last mile was on a dirt trail and had some switchbacks)  so felt pretty good  total time was 50:13 with avg: 8:13 min/ml

now time to enjoy some good food!

got up this morning with no intentions of running, been pounded with a nasty cold but got some motivation, don't know if it was that i needed to get out and stop feeling sorry for myself, got a new running playlist (never underestimate the power of the playlist), maybe it was the sudafed high from all the cold medicine, pehaps the awesome sunshine, could be that i didn't want my shameless waterskiing bro-tards to have more miles than me today, NOT THIS DAY!  probably all of the above.  Am feeling much better now, ready to go celebrate-met my girl 16 yrs ago today.  Got some V, gonna see where the fuel takes us-gotsta celebrate tonight.  Here the splits for today:

8:34, 8:12, 8:06, 8:28, 7:45, 7:56, 7:55, 7:22  Avg: 8:02

after work, focused on speed

2 mile warm-up  8:50, 8:30

2 miles on track (4 X 800) 90 sec walk btwn  6:31, 6:45

cool down .30 at 9:00 jog

still feeling a bit of cold dregs but glad I did something avg. 7:46

Exodus:  Mozzer leaves the club. and then there were three, 

ran on pure angst today, find that easy going has its limits (not talking about pace)

ran out of miles and energy but not on angst apparently.  Cold one was much appreciated after this one.  here is a toast to disillusionment, shollow ponds, and moldy doughnuts

this was an incredible run on the rim trail of Bryce Canyon, Utah at sunrise!  Spectacular!  I felt a bit heavy and winded and wasn't sure why so heavy laden, I then realized that Bryce is at about 8300 ft, that is 8300 ft above where I live, so felt the altitude a bit.  Although I felt great hiking to 10,000 + at Mt. Timp.  amazing sunrise and scenery

morning run in 100 degree weather in St. George, Utah.  Sooo hot, this was at 8:30 am by the way!  Wanted to go longer but in this heat I really struggled to get this one done.  Went up snow canyon, sooo awesome.  Took Harry and Bells in the snow canyon lava cave yesterday, that was pretty sweet, hiked some redrocks, also awesome!  Then spent 12 hrs driving back to cali and reality.  Nice vaca

after work in the perfect weather for running, nice eve sun and and about 70 degrees.  started a bit stiff from bball last night but loosened up and felt pretty good throughout.  avg. 8:29

got up this morning before six, which is tough for me, ran this nice loop with a tough hill section with my friend Sampo The Finn, was nice to have some conversation while running. Kept the pace nice un easy, Sampo ran his farthest yet in his Vibram 5 fingers, wild but cool!

after work, did not want to run, had to do some serious talking myself into it.  warmed up to track and then ran some laps at under 7:00 pace with a 9:00 pace half lap continuous type workout

needed a little foot motion after watching Giants pull up lame against the marlins at the park with office staff, actually needed to run after a large garlic fry, giants' dog, frybread with nutella and strawberries. Yummmm   Avg: 8:13

long time no run, no want to now. avg. 8:07

late afternoon, eve run on the cool bayshore trail (mostly paved) watching big airplanes land over SF Bay.  avg: 7:58  a timely hotel lobby helped avert a disaster of gdoc proportions

thought I would try to get some trail miles in, skyline going to be rough seas sailors, but should be fun, if I survive.  Not sure which trail shoes to wear, or maybe barefoot, not

nice, hot run in Palo Alto, around stanford U.

wanted to put some more miles in my trail shoes to see what is what, mostly flat trail. avg: 7:56.  hung out by the pool yesterday next to Joe Montana and his wife. Wild

still jimmy jacking around with what shoes to wear on trail, feeling a bit better with the sportivas.  gonna rest the feet a bit this week

finally getting the race in, my foot hurts, awesome race, but now I have plantar faciatis!  Look forward to next year..

avg 7:56

avg 8:28  on sawyer camp trail

decided to add a few past runs that weren't in the run o sphere yet.  this one was after a weekend of fishing where there was no fish but lot's of scenery and doughnuts.  Been watching way too much baseball to want to run much, foot is feeling better all the time.  Might actually return to form in the near future, watch your back bros.

Go Giants! 

I am realizing I am enjoying the semi-dark and drizzly runs,  good to be out in the morning today.  Getting ready for some GIANTS BASEBALL, hopefully a happy night!

Avg: 8:27 

avg. 8:30

nice halloweenie run in the kinda rainy, kinda sunny day.  Time for some giants baseball!!

avg. 8:29 

avg 8:32

as you command gdoc...

8:01, 7:49, 7:58, 8:06, 7:40, 7:46, 7:55, 7:52, 8:04, 7:56, 7:58, 7:53, 7:45

good to be movin' 'gain 

avg 9.04

rainy run  avg 8:38

w/harry duct

avg 8:14, new route

rainy slog, rainy muck

turns my shoes to yucky yuck

the rains they makes me blue

as I know they goes east to snow anew

to land of bro and shrew 

avg. 8:09, the bay trail

bay trail with wob avg: 8.57

a VERY hilly hillsborough run with Sampo the Finn, in the rain  avg: 9:46

nother hilly run with the finn

nice run with young harry, he wants to be a runna