Days 109-118

It's been an interesting few days in running lessons. First of all, I did a track workout with some really fast runners which was incredibly intimidating but I also learned a thing or two. I joined a running group called Tamalpa Runners because they have a few different track workouts per week. I had emailed with the coach and knew where to show up and what time to get there. So I show up and I see three guys who look like they had been track stars back in the day. They were older but definitely fast, even in their older years. I could tell that just by looking at them. So the first thing I do is mispronounce the name of the running club when I ask if they are with the Tamalpa runners. Great. And then as each runner shows up for practice, they all look insanely fast. And then a very nice lady named Ruth shows up and the coach suggested that I partner up with her and he asked her to show me the ropes. It was great to have a normal runner for me to partner with. I wasn't really sure how fast to go because I didn't want to be dead by the end of the practice so I did my best to manage my pace. I was pretty much the slowest person out there but that's ok with me. I need a few more of those workouts before I really feel comfortable with my pace. We did 4 sets of 3/4 of the track, rest and then 2 laps. It doesn't sound like much but I was pretty tired when it was over.

Get this...a few days later, I picked up my pace on my normal run because I knew I could sustain it. I liked that! Thank you track workout. I didn't go this week because they had a track meet instead of the normal workout and I'll miss next week's because I'll be traveling but I will definitely be back in action after that. I think these workouts are going to be great. Even if I am always the last one to finish.

I also tried something else new with my running - I used the Camelbak RaceBak Hydration Vest and it was great. I used it for my 10 mile run and it was a great investment. I really don't like to carry water bottles when I run and I don't like the normal CamelBak backpacks because they move around too much when I run and I also don't like those belts because they shake loose and give me brush burns. The Camelbak is a tight shirt (compression fabric) with a water pack sewn into it. Of course it comes apart so you can wash stuff but it was great. I did get a few brush burns around the arms but I liked how it stayed in place and didn't shake around at all. I tucked the "hose" into my shirt which probably looked weird but it kept it from flying around out of control. I'll attach a photo of the product from REI's website (where I bought it). And while I'm at it, I feel the need to give a shout-out of support to REI. They are so good about returns - no problems at all. The first round of the CamelBaks had just a partial zip which was a pretty bad idea because it's made of compression fabric so it's pretty hard if not impossible to get on/off. So I returned it and ordered the full zip version. Which was much better but I decided to exchange it for a Medium. Every time REI made it super easy for me to make those exchanges.

OK, here's the summary of my activities since the last time. Also, I am really feeling good about my decision to not take Uli farther than 2 miles. He can do that distance without any problems and I don't feel like I'm making him do more than he's able to. It's finally started to get warm here and he's much much slower. So we just take it easy. OK, the summary.

I started the week with a Bikram class
Then the next day I ran 2 with Uli and 2 on my own. I'll share my stats for my running on my own part so I don't overwhelm with too much data. 2.02 miles at an avg pace of 10:04. +81 elevation gain. That evening was the track workout and I didn't use my watch perfectly but my average pace was 8:37. Not crazy fast but I'm just getting started!
I did Bikram the next day
Then I took a day off and the following, I combined a 2 days of miles. I did 2 with the pup and then another 6 on my own. I did 6.01 in 1:01 at an average pace of 10:12 +583 in elevation
The next day was a big one. I did 10 miles in a gorgeous space. The photo is from my run. As far as you can see the trail, I ran along it. I did 10.36 miles in 2 hours 14 minutes. 12:53 was my avg pace and the elevation gain was +2163. It was a tough run because parts were really hard but it was absolutely gorgeous and I was well hydrated thanks to my CamelBak.
The next day (Fathers Day), Paul and our friends Scott and Kris did a great bike ride which was pretty tough. We rode up Tam to West Point Inn to enjoy their Pancake Breakfast and then we got back on the bikes and rode to the very top and then over the backside to the lakes and then back to where we started (Mill Valley). We didn't go all the way up/over on the way back though. We rode 21.81 miles in 4 hours 28 minutes and our elevation gain was +3482. They would have been faster had I not been there but it was absolutely perfect. Sunny, gorgeous day.
The next day I did Bikram
Then I did 2 with my boy and 4 on my own: 4.04 miles in 42:13. Avg pace: 10:26. +428 gain in elevation
Today, I did 2 with my pup again and then 6 on my own: 6.02 miles in 1h 2m. Avg pace of 10:18 with a +629 elevation gain.

That's a lot of running these days, isn't it?

Day 108

New lesson #1. Don't have a glass of champagne 4 hours before going for a run.
New lesson #2. Don't eat 2 handfuls of potato chips 15 minutes before going for a run.

My time wasn't terrible but I felt pretty slow and heavy and my stomach didn't feel great.

5:09 miles in 56:52 and an average of 11:09 with +641 in elevation

Today's photo isn't from today but I think it's very pretty. It's from Limentour beach from a few weeks ago.

Days 94-107

Yes, I've been running and even getting back into Bikram and today got a little mountain biking in. Just been bad about reporting it all. Here's a quick overview of the past few weeks of activity, followed by good learnings about running with my favorite running buddy, learnings about the Garmin GPS watch vs Nike GPS App and I'll end it with my stats. Probably not something that you care much about but I'm trying to keep myself on track/honest...

Ran 7 miles out in the headlands, played golf! (not very well), ran 5 with the pup who wasn't feeling well so we went very slow, ran 6 - 2 with my 4 legged buddy and 4 on my own, ran 6 - 1.75 with my buddy and the rest on my own, did Bikram, ran 4 in Ross near Phoenix Lake and got caught in a heavy rainstorm, ran 9 in the headlands, ran 7 - 2 with Uli and 5 on my own, ran 6 on my own, ran 5 - 2 with Uli and 3 on my own, did Bikram and rode my mountain bike 9.6 miles while also working on technical skills.

What I have figured out in these past two weeks:
My Uli is not a young puppy anymore. Sometimes 5 miles is too much for him. I don't push him to run if he can't (we walk a lot when we're out together) but I also realized that I shouldn't be trying to take him out for 5 miles anymore. My plan for him is up to 2 miles and then drop him off at home and do the rest on my own. Unless he's feeling strong and dragging me down the street the whole way. Like the other day, he was on fire and I could tell that he wanted to do more. So we did 3. I won't take him further than that.

Also, it's really cool to use both the Garmin GPS watch and the Nike GPS App. I do find that they measure distance differently - sometimes dramatically different but most of the time they're pretty close. But I recently updated the Nike GPS App and they made two key changes that make it better: first, you can set it to NOT pause your workout if you get a phone call when running and second, with each mile, it now tells you your average pace for your run. It used to tell you your current pace but I really like that it's averaging out the whole run because the Garmin watch gives you your average pace per mile as you're running and you only see your average pace for the full run when you're finished. The Nike GPS always shows a slower pace than the watch but that is because I press the start button on the Nike App and then it takes a while to get the phone into my pocket on my running tights - it's a very small pocket and the phone just fits in. So I lose about 30 or so seconds before I actually start running. Also, I can easily pause the watch when I have to wait at a red light where it's too much of a hassle to take the phone out of the pocket so I just let it continue.

Also, I'm starting to feel strong and I'm very excited about that. Not all of the time but it's a lot easier to get the miles in. And I want to do yoga and ride my bike all the time now. Obviously that's not possible but it's what I am feeling now. And next week, I'm going to my first official track workout with a local running team. I'm nervous because I don't know how to do them properly and I don't think there will be much instruction but I want to really do speed workouts rather than trying to do them on my normal workouts which usually involve hills. It's hard to hold a consistent pace when you're going uphill. Will report on that track workout - should be interesting. And will be good to get the first one over. I hope the people are nice!

OK, here are the boring stats:
Rubharb/Miwok/Coyote/Miwok and back: 7.09, 1:17:36 at an average pace of 10:56. Also, this was a +1521' gain in elevation (thank you Garmin!)
Golf - no stats. Quit keeping score after the second hole
Towards open space with Uli (who threw up twice after eating lots of grass) 5:02, 1:10:09 with avg of 13:59 - +581' gain in elevation
In Neighborhood w/Uli - 2:01 in 31:58 avg of 15:17 +108 gain and on my own towards Open space 4.1 in 43:21 at an avg of 10:35 with a +441 gain in elevatino
In neighborhood with Uli then on my own to Open Space - kept time running for both - 6.22 in 1:13:24 at an avg of 11:48 +696' elevation
Bikram
Ross/Phoenix Lake - 4:21 in 42:59 with a 10:12 average and +452 elevation gain. Got drenched!
Marincello/Bobcat/Alta/SCA/back to Bobcat/Miwok/Old Springs - 9:13 in 1:41:59 an an average of 11:10 with +1,669' elevation gain - saw a few friends on the trails which was pretty fun (Peter and Sophie & Rob)
With Uli towards Open Space - 2:08, 33:57 avg 16:18 and +193 and then on my own to Open Space - 5:01, 52:19 at an average 10:26 with +498
On my own to Open Space - 5:97 in 1:01:43 avg 10:20 the elevation gain is not correct though. It says +1044 but I'm not sure that is right.
With Uli towards Open Space - 3:09, 45:42 avg 14:46 (he felt great, was dragging me down the street!) +261' and then on my own up Wolfe Grade - 2:14 in 21:37 at avg of 10:05 and +310' gain
Bikram
Mtn Bike at China Camp - 9.62 miles in 2:49 and +1296' gain. But this was a whole lot of stop, work on switchbacks over and over - it was about half stopping and working on skills and half riding. And lots of fun.

Photo is after a run when me and my favorite (and only) running buddy were relaxing in the sun.