rundogmo

• Maze 02/08
• Kaiser SF Half 02/07
• Wunderlich 01/30
• Menlo Track 01/29
• Edgewood EFI 01/28
• Firehouse 01/27
• Lower Creek 01/26
• Maze 01/25
• Huddart 01/23
• Menlo Track 01/22

Maze 02/08

run with Dave and Ed, trying to loosen up a bit Activity Route: -- Elev. Avg: 46 ft Location: Menlo Park, CA Elev. Gain: +0 ft Date: 02/08/10 Up/Downhill: [+59/-59] Time: 11:31 AM Difficulty: 1.8 / 5.0 Performance Distance: 5.00 miles Time: 0:47:01 Speed: 6.4 mph Pace: 9' 24 /mi Calories: 627 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 32 +0' 08 6.3 -0.1 -13 ft 2 9' 18 -0' 06 6.5 +0.1 -16 ft 3 9' 16 -0' 08 6.5 +0.1 -10 ft 4 9' 19 -0' 05 6.4 +0.1 +26 ft 5 9' 32 +0' 08 6.3 -0.1 +13 ft Versus average of 9' 24 min/mile:     Slower     Faster

Kaiser SF Half 02/07

Quads, calves, and IT really tightened up in the first few miles (presumably from not running for 8 days), which made this a real struggle. Also a head wind at the Highway 1 turnaround punched me in the gut. Activity Route: -- Elev. Avg: 116 ft Location: San Francisco, CA Elev. Gain: -167 ft Date: 02/07/10 Up/Downhill: [+380/-547] Time: 08:04 AM Difficulty: 3.1 / 5.0   Weather: Partly Cloudy   52 F temp; 68% humidity   52 F heat index; winds W 10 Performance Distance: 13.23 miles Time: 1:32:01 Speed: 8.6 mph Pace: 6' 57 /mi Calories: 1666 Notes Official chip time: 1:31:59. Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 7' 01 +0' 04 8.5 -0.1 +16 ft 2 6' 36 -0' 21 9.1 +0.4 -30 ft 3 6' 43 -0' 14 8.9 +0.3 +33 ft 4 6' 40 -0' 17 9.0 +0.4 -7 ft 5 6' 43 -0' 14 8.9 +0.3 -40 ft 6 6' 30 -0' 27 9.2 +0.6 -118 ft 7 6' 41 -0' 16 9.0 +0.3 -63 ft 8 6' 52 -0' 05 8.7 +0.1 -26 ft 9 6' 55 -0' 02 8.7 +0.0 +19 ft 10 7' 07 +0' 10 8.4 -0.2 -3 ft 11 7' 29 +0' 32 8.0 -0.6 +3 ft 12 7' 35 +0' 38 7.9 -0.7 -16 ft 13 7' 18 +0' 21 8.2 -0.4 +36 ft end 7' 30 +0' 33 8.0 -0.6 +26 ft Versus average of 6' 57 min/mile:     Slower     Faster

Wunderlich 01/30

With Mike, Paul, Craig, Chris, Charles, Dave, and Ed. Cut it short, went back at Methuselah (where I took a harsh tumble). Activity Route: -- Elev. Avg: 1561 ft Location: Portola Valley, CA Elev. Gain: +6 ft Date: 01/30/10 Up/Downhill: [+2975/-2969] Time: 07:01 AM Difficulty: 4.2 / 5.0   Weather: Partly Cloudy   48 F temp; 92% humidity   48 F heat index; winds Calm Performance Distance: 12.70 miles Time: 2:14:51 Speed: 5.7 mph Pace: 10' 37 /mi Calories: 1610 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 13' 11 +2' 34 4.5 -1.1 +456 ft 2 12' 02 +1' 25 5.0 -0.7 +462 ft 3 10' 41 +0' 04 5.6 -0.0 +138 ft 4 11' 02 +0' 25 5.4 -0.2 +364 ft 5 10' 25 -0' 12 5.8 +0.1 +256 ft 6 11' 09 +0' 32 5.4 -0.3 -9 ft 7 13' 55 +3' 18 4.3 -1.3 +7 ft 8 9' 55 -0' 42 6.0 +0.4 -13 ft 9 9' 10 -1' 27 6.5 +0.9 -174 ft 10 7' 33 -3' 04 7.9 +2.3 -351 ft 11 9' 44 -0' 53 6.2 +0.5 -364 ft 12 9' 27 -1' 10 6.3 +0.7 -361 ft end 8' 50 -1' 47 6.8 +1.1 -344 ft Versus average of 10' 37 min/mile:     Slower     Faster

Menlo Track 01/29

Goodbye fast-twitch muscles. 6 Yasso 800s. Activity Route: -- Elev. Avg: 62 ft Location: Menlo Park, CA Elev. Gain: +0 ft Date: 01/29/10 Up/Downhill: [+26/-26] Time: 12:17 PM Difficulty: 1.9 / 5.0 Performance Distance: 6.75 miles Time: 0:57:10 Speed: 7.1 mph Pace: 8' 28 /mi Calories: 836 Notes 1 - 1:32, 1:36 = 3:08 2 - 1:35, 1:35 = 3:10 3 - 1:34, 1:35 =3:09 4 - 1:34, 1:34 = 3:08 5 - 1:35, 1:37 = 3:12 6 - 1:35, 1:35 = 3:10 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 47 +1' 19 6.1 -1.0 0 ft 2 8' 48 +0' 20 6.8 -0.3 -3 ft 3 7' 09 -1' 19 8.4 +1.3 0 ft 4 7' 17 -1' 11 8.2 +1.1 0 ft 5 8' 24 -0' 04 7.1 +0.0 0 ft 6 11' 30 +3' 02 5.2 -1.9 -3 ft end 9' 26 +0' 58 6.4 -0.7 +6 ft Versus average of 8' 28 min/mile:     Slower     Faster

Edgewood EFI 01/28

Reasonable pace; good run. With Paul, Gary, Ron, and Jim. Activity Route: -- Elev. Avg: 591 ft Location: San Carlos, CA Elev. Gain: -3 ft Date: 01/28/10 Up/Downhill: [+1604/-1607] Time: 06:32 AM Difficulty: 3.9 / 5.0   Weather: Fog/Mist   45 F temp; 85% humidity   45 F heat index; winds Calm Performance Distance: 9.13 miles Time: 1:26:53 Speed: 6.3 mph Pace: 9' 31 /mi Calories: 1146 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 46 +1' 15 5.6 -0.7 +210 ft 2 10' 05 +0' 34 6.0 -0.4 -108 ft 3 10' 01 +0' 30 6.0 -0.3 -194 ft 4 10' 46 +1' 15 5.6 -0.7 +266 ft 5 10' 37 +1' 06 5.7 -0.7 +233 ft 6 9' 06 -0' 25 6.6 +0.3 -108 ft 7 8' 24 -1' 07 7.1 +0.8 -102 ft 8 8' 50 -0' 41 6.8 +0.5 -53 ft 9 7' 35 -1' 56 7.9 +1.6 -141 ft end 8' 05 -1' 26 7.4 +1.1 -6 ft Versus average of 9' 31 min/mile:     Slower     Faster

Firehouse 01/27

With Dave, Craig, and a bit of Lisa+Ed. Feeling a bit better, maybe finally recovering! Activity Route: -- Elev. Avg: 65 ft Location: Menlo Park, CA Elev. Gain: +0 ft Date: 01/27/10 Up/Downhill: [+104/-104] Time: 11:31 AM Difficulty: 1.9 / 5.0 Performance Distance: 6.01 miles Time: 0:56:45 Speed: 6.3 mph Pace: 9' 27 /mi Calories: 750 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 21 +1' 54 5.3 -1.1 +3 ft 2 9' 57 +0' 30 6.0 -0.3 -10 ft 3 9' 48 +0' 21 6.1 -0.2 -4 ft 4 8' 37 -0' 50 7.0 +0.6 +16 ft 5 8' 28 -0' 59 7.1 +0.7 -7 ft 6 8' 27 -1' 00 7.1 +0.7 0 ft Versus average of 9' 27 min/mile:     Slower     Faster

Lower Creek 01/26

fallin' behind dave and craig Activity Route: -- Elev. Avg: 55 ft Location: Menlo Park, CA Elev. Gain: +0 ft Date: 01/26/10 Up/Downhill: [+111/-111] Time: 12:13 PM Difficulty: 1.8 / 5.0 Performance Distance: 5.07 miles Time: 0:43:20 Speed: 7.0 mph Pace: 8' 33 /mi Calories: 639 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 59 +0' 26 6.7 -0.3 +6 ft 2 8' 06 -0' 27 7.4 +0.4 -23 ft 3 8' 53 +0' 20 6.8 -0.3 -6 ft 4 8' 25 -0' 08 7.1 +0.1 +13 ft 5 8' 20 -0' 13 7.2 +0.2 +10 ft end 8' 20 -0' 13 7.2 +0.2 0 ft Versus average of 8' 33 min/mile:     Slower     Faster

Maze 01/25

suffering, suffering, with craig and ed. Activity Route: -- Elev. Avg: 45 ft Location: Menlo Park, CA Elev. Gain: +0 ft Date: 01/25/10 Up/Downhill: [+55/-55] Time: 11:29 AM Difficulty: 1.8 / 5.0 Performance Distance: 4.99 miles Time: 0:46:14 Speed: 6.5 mph Pace: 9' 16 /mi Calories: 616 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 54 -0' 22 6.7 +0.3 -13 ft 2 9' 05 -0' 11 6.6 +0.1 -16 ft 3 8' 54 -0' 22 6.7 +0.3 -10 ft 4 10' 10 +0' 54 5.9 -0.6 +26 ft end 9' 19 +0' 03 6.4 -0.0 +13 ft Versus average of 9' 16 min/mile:     Slower     Faster

Huddart 01/23

pshaw Activity Route: -- Elev. Avg: 1164 ft Location: San Carlos, CA Elev. Gain: -4 ft Date: 01/23/10 Up/Downhill: [+2299/-2303] Time: 07:09 AM Difficulty: 4.0 / 5.0   Weather: Mostly Cloudy   45 F temp; 100% humidity   45 F heat index; winds S 6 Performance Distance: 9.39 miles Time: 2:05:46 Speed: 4.5 mph Pace: 13' 24 /mi Calories: 1108 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 11' 01 -2' 23 5.4 +1.0 -298 ft 2 13' 49 +0' 25 4.3 -0.1 +263 ft 3 13' 38 +0' 14 4.4 -0.1 +367 ft 4 15' 47 +2' 23 3.8 -0.7 +506 ft 5 14' 15 +0' 51 4.2 -0.3 +371 ft 6 15' 06 +1' 42 4.0 -0.5 -223 ft 7 10' 34 -2' 50 5.7 +1.2 -522 ft 8 10' 12 -3' 12 5.9 +1.4 -407 ft 9 10' 25 -2' 59 5.8 +1.3 -259 ft end 16' 42 +3' 18 3.6 -0.9 +200 ft Versus average of 13' 24 min/mile:     Slower     Faster

Menlo Track 01/22

Laura forced Craig and me to do some "Yasso 800s". 5x800m at goal pace of 3:10. Felt okay, despite my lingering cold. Activity Route: -- Elev. Avg: 62 ft Location: Menlo Park, CA Elev. Gain: +0 ft Date: 01/22/10 Up/Downhill: [+22/-22] Time: 12:12 PM Difficulty: 1.9 / 5.0 Performance Distance: 6.05 miles Time: 0:54:13 Speed: 6.7 mph Pace: 8' 58 /mi Calories: 751 Notes 1:35,1:38 = 3:13 1:37,1:35 = 3:12 1:32,1:33 = 3:05 1:33,1:35 = 3:08 1:31,1:35 = 3:06 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 51 -0' 07 6.8 +0.1 0 ft 2 9' 38 +0' 40 6.2 -0.5 -3 ft 3 7' 27 -1' 31 8.1 +1.4 0 ft 4 7' 30 -1' 28 8.0 +1.3 0 ft 5 10' 11 +1' 13 5.9 -0.8 +3 ft 6 10' 10 +1' 12 5.9 -0.8 0 ft end 8' 20 -0' 38 7.2 +0.5 0 ft Versus average of 8' 58 min/mile:     Slower     Faster

Egyptian Long 01/21

4 days without running due to a bad cold, finally got out with Craig, Dave, and Naveen. Got caught in a bit of a downpour - not sure that was the best strategy to get over the cold, but we'll see. Activity Route: -- Elev. Avg: 78 ft Location: Menlo Park, CA Elev. Gain: -3 ft Date: 01/21/10 Up/Downhill: [+108/-111] Time: 11:48 AM Difficulty: 1.9 / 5.0 Performance Distance: 6.75 miles Time: 1:05:04 Speed: 6.2 mph Pace: 9' 38 /mi Calories: 843 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 11 -0' 27 6.5 +0.3 -3 ft 2 9' 16 -0' 22 6.5 +0.2 +16 ft 3 10' 26 +0' 48 5.8 -0.5 +33 ft 4 9' 45 +0' 07 6.2 -0.1 -29 ft 5 9' 56 +0' 18 6.0 -0.2 -10 ft 6 9' 27 -0' 11 6.3 +0.1 -10 ft end 9' 24 -0' 14 6.4 +0.2 0 ft Versus average of 9' 38 min/mile:     Slower     Faster

Rhus Ridge-Foothill 01/16

First long run since Dec Woodside 50k. Activity Route: -- Elev. Avg: 1321 ft Location: Los Altos, CA Elev. Gain: +3 ft Date: 01/16/10 Up/Downhill: [+3966/-3963] Time: 07:02 AM Difficulty: 4.5 / 5.0   Weather: Fair   53 F temp; 80% humidity   53 F heat index; winds Calm Performance Distance: 20.56 miles Time: 4:11:36 Speed: 4.9 mph Pace: 12' 14 /mi Calories: 2435 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 16' 18 +4' 04 3.7 -1.2 +659 ft 2 11' 09 -1' 05 5.4 +0.5 +174 ft 3 13' 07 +0' 53 4.6 -0.3 +367 ft 4 15' 23 +3' 09 3.9 -1.0 +741 ft 5 15' 27 +3' 13 3.9 -1.0 +368 ft 6 13' 59 +1' 45 4.3 -0.6 -265 ft 7 8' 47 -3' 27 6.8 +1.9 -380 ft 8 11' 14 -1' 00 5.3 +0.4 -305 ft 9 10' 05 -2' 09 6.0 +1.0 +43 ft 10 15' 23 +3' 09 3.9 -1.0 -243 ft 11 9' 55 -2' 19 6.0 +1.1 -588 ft 12 10' 25 -1' 49 5.8 +0.9 -164 ft 13 11' 17 -0' 57 5.3 +0.4 +203 ft 14 9' 59 -2' 15 6.0 +1.1 -361 ft 15 15' 27 +3' 13 3.9 -1.0 +53 ft 16 9' 50 -2' 24 6.1 +1.2 +10 ft 17 13' 07 +0' 53 4.6 -0.3 +56 ft 18 12' 22 +0' 08 4.8 -0.1 +49 ft 19 14' 42 +2' 28 4.1 -0.8 -335 ft 20 8' 27 -3' 47 7.1 +2.2 -108 ft end 8' 55 -3' 19 6.7 +1.8 +30 ft Versus average of 12' 14 min/mile:     Slower     Faster

Dish++ 01/15

Dish run with Denise and Craig. Saw lots of Stanford wildlife (rapid squirrels and screaming crazy people). Activity Route: -- Elev. Avg: 160 ft Location: Menlo Park, CA Elev. Gain: +0 ft Date: 01/15/10 Up/Downhill: [+643/-643] Time: 11:47 AM Difficulty: 3.3 / 5.0   Weather: Overcast   59 F temp; 83% humidity   59 F heat index; winds S 10 Performance Distance: 11.27 miles Time: 1:35:25 Speed: 7.1 mph Pace: 8' 28 /mi Calories: 1415 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 28 +0' 00 7.1 -0.0 0 ft 2 8' 04 -0' 24 7.4 +0.3 +7 ft 3 7' 59 -0' 29 7.5 +0.4 +59 ft 4 8' 51 +0' 23 6.8 -0.3 -3 ft 5 9' 35 +1' 07 6.3 -0.8 +178 ft 6 9' 06 +0' 38 6.6 -0.5 +151 ft 7 8' 37 +0' 09 7.0 -0.1 -108 ft 8 8' 26 -0' 02 7.1 +0.0 -265 ft 9 8' 17 -0' 11 7.2 +0.2 -16 ft 10 8' 29 +0' 01 7.1 -0.0 -16 ft 11 7' 58 -0' 30 7.5 +0.4 +6 ft end 7' 49 -0' 39 7.7 +0.6 +9 ft Versus average of 8' 28 min/mile:     Slower     Faster

Egyptian Lite ++ 01/14

big group run today, Laura and I added the "++" Activity Route: -- Elev. Avg: 71 ft Location: Menlo Park, CA Elev. Gain: +3 ft Date: 01/14/10 Up/Downhill: [+62/-59] Time: 12:14 PM Difficulty: 2.0 / 5.0   Weather: Overcast   59 F temp; 83% humidity   59 F heat index; winds S 10 Performance Distance: 5.74 miles Time: 0:51:32 Speed: 6.7 mph Pace: 8' 59 /mi Calories: 725 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 13 +0' 14 6.5 -0.2 0 ft 2 9' 15 +0' 16 6.5 -0.2 +10 ft 3 9' 04 +0' 05 6.6 -0.1 +6 ft 4 8' 45 -0' 14 6.8 +0.2 -9 ft 5 8' 45 -0' 14 6.8 +0.2 -10 ft end 8' 37 -0' 22 7.0 +0.3 +7 ft Versus average of 8' 59 min/mile:     Slower     Faster

Menlo Track 01/12

Speed workout with Corey at the Menlo Track. Fun fun! And painful... Did the ramp (1600, 800, 400, 800, 1600) but I bailed out on the last 1600 at 800. Activity Route: -- Elev. Avg: 63 ft Location: Menlo Park, CA Elev. Gain: +0 ft Date: 01/12/10 Up/Downhill: [+22/-22] Time: 11:35 AM Difficulty: 1.9 / 5.0 Performance Distance: 6.25 miles Time: 0:55:09 Speed: 6.8 mph Pace: 8' 49 /mi Calories: 750 Notes 4x400m - 1:22,1:29,1:32,1:33 = 5:56 2x400m - 1:27,1:32 = 2:59 1x400m - 1:25 2x400m - 1:26,1:29 = 2:55 2x400m - 1:30,1:40 = 3:10 (Corey did 1600 m in 6:00) Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 7' 54 -0' 55 7.6 +0.8 0 ft 2 7' 31 -1' 18 8.0 +1.2 -3 ft 3 7' 39 -1' 10 7.8 +1.0 0 ft 4 9' 50 +1' 01 6.1 -0.7 0 ft 5 8' 24 -0' 25 7.1 +0.3 0 ft 6 11' 48 +2' 59 5.1 -1.7 +3 ft end 8' 29 -0' 20 7.1 +0.3 0 ft Versus average of 8' 49 min/mile:     Slower     Faster

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