M.O.R.E.: 10 for 10

Saturday, June 5, 2010

10 for 10

Today we (me, Patty, and C) did our usual long run of 10 miles and we started a little earlier at 6:50 a.m. since some of us had a busy day ahead. Well it wasn't early enough because it was sooooo hot out there already by this morning. I think 6:30 would have been a better start time. Even on these long runs I try to have a goal and so I wanted to shoot for an average of 10 min pace for the entire 10 miles, which we did today but it was really hard.

Because we started earlier than the SCR group we were well ahead of them and the big group didn't actually catch us until we were almost on the South Fork Trail. It felt like we were being swallowed by a stampede. I am just so glad we didn't cut it short and actually finished the entire 10 miles in a decent time. What's good is that we finished around the same time as the rest of them, so I didn't feel like we were the last ones in.

Our next run will be a tempo run of about 4 miles from Bridgeport. Here's some info I got on Runner's World for tempo runs:

RACE Add 20 to 30 seconds per mile to a recent 5-K pace; 15 to 20 seconds to your 10-K pace. Faster runners should add the higher value (resulting in a slower tempo pace) because they often race at an anaerobic level; slower runners should use the lower number to ensure they're running fast enough.
So that means for me and Patty, we should be running around a 9.24-9.30 pace for about 35 minutes. I think we will start with a mile warm up and then try to hold that pace for the next 3 miles. Seems easy enough until we actually try to do it.

2 comments:

Patty said...: My knee is sore after today's run, so I hope that I can keep up. It has been a long day, and is not over yet. I am glad I was able to finish today's run, but I am not looking forward to a summer of those. I also am hoping that I didn't do anything to my knee that is going to linger.; June 5, 2010 at 6:06 PM
marathon mom said...: After the last couple of runs, especially the long runs, I have been having really bad heel pain. I'm hoping it's not plantar fasciitis.; June 6, 2010 at 9:03 AM

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Favorite Trails

South Fork 3.1: Start from dirt parking lot on Magic Mtn Pkway and run to the loop at Wiley Bridge and return the same way.

Tesoro 3.25: Start in Albertson parking lot and take sidewalk/trail until it ends and then enter the water tower road to the top two towers where the ends. Return the same way.

Chesebrough 3.25/4.60: From Chesebrough Park, N. to Copperhill, So. on Bike Trail, turn around at Decoro, back up trail to power lines to bridge at park. Turn around at Heritage will give you 4.6 miles.

Chesebrough 3.5: Chesebrough Park down to McBean, south to Northpark Dr., the paseo trailhead. Take the paseo to Helmers and back. Very hilly.

Bridgeport 4.0: Fairly flat, run toward Lowes and under Bouquet bridge to RiverPark community until you reach the closed gates and return. For a hilly run, go north into Helmers and run up the paseo switchbacks into Northpark where the paseo ends and return the same way.

Chesebrough 4.0: N. to Copperhill to west side of river trail, run S. on Bike Trail past Decoro bridge, across Decoro to the east side of river trail, up back to power lines trail, back to park.

Chesebrough 4.0: From park down power line trail to Heritage Park and back same way.

Bridgeport 4.0: From School, cross McBean via bridge or street and head into industrial center on Ave. Scott Bridge and enter bike trail going south toward the train bridge. Turn around at train bridge and return same way or cross the bridge and head toward Peet's after crossing train bridge and back onto the Lowes Trail.

Heritage 4.0: From park, run up bike trail to Decoro, over McBean Bridge into Helmers, and into Bridgeport through lake trail back to park. Can be done in reverse. Moderately hilly.

Chesebrough 4.25: Chesebrough north to Copperhill, left to Albertson side of bike trail. Run south on trail to Decoro and cross over bridge and head north all the way to Copperhill on east side of river trail and back to the park the same way as started.

Cheese/Decoro/Helmers 4.25: From the park, down dirt trail to bike path, south to Decoro. Leave bike path at Decoro and cross paseo bridge at McBean. Stay on paseo up hill towards Helmers. Run up water tower trail once then continue on to switchbacks and paseos back to park.

Heritage/Bridgeport 3.3: Heritage Park south to McBean Bridge @ Panera. Cross and head toward Lowes bike trail and head east toward Bridgeport Park. Halfway mark is at park bathroom, head back by entering trail along the lake and back onto the bridge.

Lowes 4.25: Lowe's parking lot to McBean, cross the bridge and to South Fork. At Valencia Bridge, enter trail behind Hart Baseball diamonds. Continue on trail to Bouquet and across the bridge on the east side and back under the bridge again towards Lowes.

Peet's & Decoro 5.2: Peet's Coffee to train bridge path; to Decoro and across bridge; back down McBean side of bike trail back to Peete's.

Peet's & Wiley 6.0: Start at Peet's Coffee and head east toward South Fork trail and past the Wiley Bridge. Keep running another 200 yards to where the trail forks left and right. Turn back same way.

Peet's & Copperhill 6.0: From Peet's to bike trail heading north to Copperhill and back.

Albertson 7.0: From the Albertson parking lot on Copperhill, enter the westside bike trail and head south until the train bridge. Return the same way.

Peet's 8.5: Run to Copperhill on east side of river trail and return via train bridge on other side.

Lowes 10: Start in the Lowes parking lot. Enter the bike trail heading west. At McBean, cross the bridge and head east toward SouthFork trail. Continue on trail until you come to the Wiley bridge and head back the same way.

McBean 14: This route can be done from anywhere along the trail route. Starting from McDonald's across the post office, run to the end of the South Fork trail and return the same way, cross the McBean bridge and run on the Lowes trail until you hit Bridgeport Elementary and then cross Newhall Ranch via the bridge or street and run back towards McBean. Continue north on McBean until you hit Copperhill. At Copperhill, cross McBean and enter San Francisquito bike trail and run south on the trail until you are back at McDonalds.