M.O.R.E.: We ARE Fast!

Wednesday, June 9, 2010

We ARE Fast!

Well sort of, considering what pace we normally run. Tonight Patty and I did our interval training again and this time I actually used the lap timing on my GPS to give us a better idea of what pace we are actually running during the intervals. We started out from Heritage and ran the following:

1/4 mi jog
1/4 mi @ 8.23
1/4 mi jog
1/2 mi @ 8.50
1/4 jog
3/4 mi @ 8.28
1/4 mi jog
1/4 mi @ 7.26
1/2 mi cool down

We both felt pretty good tonight and was happy with what we accomplished. This was an eye opener for both of us as far as how lazy we have been on our runs lately. We're hoping that the intervals will help with the tempo runs, the true training for races. I would eventually like to see us maintain a tempo pace for 3 miles.

The other thing we wanted to do is have some kind of marker along the trail for when we do these intervals. It helps to know how much further you have to go. We thought about putting ribbons or flags up at every 1/4 mile or even spray painting the trail (shhhhh!). We decided that we will use the existing Storm markers which are every 1/2 mile and just do 1/2 mile and mile intervals. Then after all that, we realized it would be much easier to just do the intervals on the track with the SCRs. Oh well at least we can use the Storm markers just in case. Tonight was a good run on some very tired legs.

2 comments:

Patty said...: I really like "our" intervals! I felt comfortable at every pace, and was thinking as we were running our first half mile at around 9 min pace, that we really have been taking it easy on our runs. It made me thankful for the GPS, because it really feels good when you know that you can do more than you thought you could. It also makes running the Heritage trail toward Copperhill so much more bearable. For some reason, any time we run that way, I struggle with my breathing, just wanting to stop the whole time. When we are doing the shorter bursts, even though they are faster, it changes up enough to make it easier to run, if that makes any sense. Anyway I felt good, and I feel good tonight!; June 9, 2010 at 10:14 PM
Patty said...: I do realize, that we aren't really fast, but I do feel better when I run faster than usual!; June 9, 2010 at 11:06 PM

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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.