Monday, August 31, 2009


Stupid is as stupid does - Forrest Gump

I started off my last week of marathon training by sliding everything up a day. I figured the extra rest day before the marathon (and a travel day) would be a good idea. So instead of a rest day I was running 5 miles easy.

When we left work it was 100 degrees and dry as a bone. The air quality was well into the unhealthful region due to the wild fires burning to the north west of us. My first mile was done on the treadmill as a warm up before working out with the trainer. We combined biceps and chest today. It was killer. When I left there at 6:00 the temperature was still well north of 90 and the air was looking pretty bad.

I figured the best course of action was to head over to my other gym and use the treadmill for 4 miles. The only problem is Monday is really crowded there and there's technically a 20 minute limit on cardio machines. I contemplated waiting until 9:00 or 10:00 when the crowds would have thinned out a bit, but, on the way home I witness several other intrepid (stupid) souls out running on the streets.

So against better judgement I headed over to Bonelli for my favorite little 4 miler. The schedule called for easy but due to the conditions I took it "very easy". My pace for the 4 miles was just a little over 11:00 per mile - very easy for sure.

Bonelli, and the park and ride lot, were quieter than usual, but I was far from the only one out braving the elements. That made me feel a little better about my decision.

Tomorrow I rest. Heat and crappy air be damned.

Sunday, August 30, 2009


Another Sunday calls for the weekly tally of the miles. 32. Quite the drop on the graph from the 50 miles two weeks ago.

At this point all the work is done. I've been through this taper thing enough times before but it is still an odd experience. After the continual build in mileage and intensity for weeks to step back is unnerving. Calories pile up faster than they can be worked off. Tics, twinges and aches pop back up that seemed to have been in check during the hard work. Why they show up now in the easy weeks will always be an unsolved mystery.

Only 8 days to race day. The Heart of America will be my first Monday marathon. Some day I'll make it to the starting line of that other famous Monday Marathon. I've run a 5K on Monday, July 4 in 2005 and a half marathon on Memorial Day in 2007. I'll have to be on the lookout for a Monday 10k to round out the series.

Next week's schedule is either Rest, Easy or Very Easy and then it's off to the Heart of America. There are currently 182 intrepid souls signed up. There are 5 other Californians making the trip. There's still time to sign up. Only $25 registration! You can even sign up race morning for those of you with commitment issues. See you there!

Saturday, August 29, 2009


When I was a kid I had a paper route. I took the route over from my best friend, John Varner, when he and his family moved to Washington state after the fifth grade. I delivered maybe 50 papers every day after school and on Saturday afternoon and Sunday morning. The Sunday edition had to be delivered before 8:00 or Mrs. Carmen was sure to call my parents and complain. I carried the papers in a canvas tote that I wrapped around my handle bars. My route took me past a do-it-yourself car wash. The car wash had a soda machine. Soda was a rarity at home, so with my route money I would stop nearly everyday and buy myself a nice cold can of Fanta Orange or Grape. Then I'd take a little detour off the route to the local A&P Grocer and buy myself a Hostess Apple Pie. Back then there was quite a variety of flavors, but I always got my Apple. I think between the "pop" and the pie it was around $1.00. I had that paper route from 6th grade through 11th grade. That's a lot of Fanta and Apple pies.

I'm prone to headaches when I get dehydrated. Probably many of us are. I got these "dry brain" headaches long before I ever became a runner. I just knew if I hadn't had enough water, I would suffer later. Now that I'm a runner and I tend not to drink enough on long runs, I often spend the rest of the day with a head ache. A month ago after a 20 mile run, I had craving for a Diet Pepsi. I ended up drinking two big glasses and it seemed to fend off the head ache. So every long run since then, I've been rehydrating with a least one super size diet cola. As a family we gave up diet cola's a couple of years ago so I don't quite know where the craving came from, but it seemed to work and I'm stickin' to it.

Today was the last long run before the marathon. The Cruisers had planned to run in Huntington Beach and I was able to join them. The first mile was leisurely as a group. I was running with Kenny. Once we got to the bike trail the group made a stop at the facilities. As we got going again, I fell in with the group at a comfortable pace. I realized that Kenny had broken away and was up ahead. I decided to catch up to him. It took me nearly a mile to catch him and I continued on with him at his pace. I realized that I was probably going too fast for the last long run before the race. Kenny's garmin indicated 8:30 miles. We kept that pace up to the 6 mile mark and then I insisted on slowing down for the return trip and gave Kenny permission to take off. He stuck along with me.

It was a warm, humid day at the beach. There seemed to be more folks out running than usual. The local Snails Pace running store had a group out, Team in Training was out in full force and a huge contingent of high school cross country kids were out as well. Since the run was "only" a 12 miler and because there are ample water fountains along the route, I hadn't carried any water. But we only stopped for water 2 or 3 times. Post run I could feel the effects with the tell tale pains developing up my neck.

On the way home I stopped at the first 7-Eleven and got myself a Big Gulp of Diet Pepsi. On my way to the check stand I spied the Hostess Apple Pies. I hadn't had one in a long time. The soda and pie came to $2.88. I had $3.00 in my wallet. I was a happy, nostalgic, man.

Tonight the Cruisers are having a BBQ and planning party for our destination race of 2010. Eighteen races have been submitted for consideration. I threw Twin Cities (MN), Oklahoma City Memorial or Duke City (NM) into the hat. It will be interesting to see what we come up with.

Friday, August 28, 2009


I did manage to get myself up and out this morning. I was up a little after 4:30 and running soon after 5:00. The last significant workout is now history. 6 miles with hills.

I could see stars in the sky, so I took that as a good sign about the air quality. At the bottom of the hills the air was cool, but it warmed up noticeably as I climbed. One nice thing about running that early is not having to wait for traffic at the lights. It was interesting that the lack of light gave a whole different depth contrast to the slightly rutted trail up the hill. And as a bonus on the last trip up and down the hill it was light enough to spy 7 little bunnies for a BPM of 1.17.

I made it home and into the shower about the same time I would normally get up and get in. The morning run was a fun little diversion, but I think I will still remain an after work runner for the most part.

Thursday, August 27, 2009


For the most part I'm an after work runner. On the weekend I have no problem getting up at any hour to go for a run, but during the week I get up just in time to shower, eat, pack lunch, maybe iron a shirt and get to work within seconds of the official start time.

Today I had to make a decision. The plan was 6 miles with hills. My planned route was a couple of miles from home. The weather conditions were not in my favor. The temperature at 5:30 p.m. was 109F (43C) couple that with an air quality alert due to the wildfire. I considered heading south to the Powder Canyon run I'd done a while back with the Cruiser. Temps there were 105F, even the beach was 98F. I decided against a 70 mile round trip to run a flat 6 miler in those temps.

Instead I committed to being a before work runner tomorrow. I'll be setting the alarm and getting up before 5:00 a.m. tomorrow morning to get my original route done. The temperature will still be on the warm side for that time of day, around 80F. I'm hoping the air quality that early will be better than later in the day when the heat rises again to an expected high of 105F.

If I could just find some humidity, it would be a great training run for Columbia, Missouri.

Wednesday, August 26, 2009


First a little blog trivia - my last post was my 400th post!

For the first time in a month Monday was actually a rest day.

The big news around here is the Morris Fire. It is burning in the San Gabriel Mountains in plain view of my home and work. It is probably about 10 miles north of our home. There is no danger for us deep down in the valley. The fire had just begun to burn Tuesday afternoon so I went on over to Bonelli and put in my easy 5 miler. BPM = 0, even though I ran on the part of the trail that I dubbed Cottontail a few years back due to the abundance of the little critters. I'm not sure what that was all about.

Tonight on the advice of the news, our occupational nurse and most importantly my wife, I did tonight's easy 4 miler on the treadmill at the gym. It has been quite a while since I've seen a 4 miler on the schedule. I set the pace for 9:50 and cranked up my tunes and read the close captioning on the Ted Kennedy's death. The time went by fairly quickly.

One good part about running at the gym is that I finally got in a weight lifting session. I worked with my trainer last Friday and not since. I intended on going on Sunday after returning from the beach but didn't. I couldn't go on Monday because we had friends over for dinner. Last night after the run I came home after the run to have dinner with my wife intending to go to the gym later, but never made it back out of the house. So finally tonight I got in a back and biceps workout.

Tomorrow is supposed to be my last hill run of the cycle. I'll have to see how the fire and weather cooperate and determine the best course of action then.

Sunday, August 23, 2009


Saturday's bike ride on the Marvin Braude Bike Trail was a very laid back way to spend the day. We road about 25 miles beginning about a mile off the path in Redondo Beach and then riding from here to here (the Marina Del Rey Marina). *thanks to cshellls photostream on flickr for the great shots. Check it out here for some more shots of typical views for the day.

The ride was a bit different from out usual ones with this group. We are usually teens to grandparents, but this time we were childless. There were 5 couples, all whose children have reached the age of "Independence." It was really a nice weekend. Without the kids we were able to enjoy a special dinner at the Cheesecake Factory at the end of the day. With fewer mouths to feed we upgraded our dining choices a little. We spent the night at the Crown Plaza hotel thanks to some really deep discounts from

The hotel was right on the MB Bike Trail so, I got up in the morning and put in 7 easy miles on the trail. I ran from the hotel back to the 0.00 mark and then turned around, ran back past the hotel onto The Strand, really part of the Marvin Braude, to just past the pier at Hermosa and back to the hotel. While I was out running, Lisa got up and out as well and walked 3 miles to the past the pier and back. I ran past a gym that was full of folks running on treadmills in full view of the bike path. I can't quite understand that. I'd much rather be outside. The Strand is home to some really outrageous beach mansions and some great beach views. The only drawback is much of it is concrete.

We had breakfast at a little hole in the wall at the end of the Redondo Beach Pier and then hung out at the hotel pool until the early afternoon and then headed back to reality.

I ended the week with 44 miles. The legs feel good. The hips are a little tight so I've got to be more diligent about stretching and rolling this coming week (Haven't I said that before?). Just over two weeks to race day!!

Friday, August 21, 2009


A bike ride and day at the beach with friends prompted me to push my long run up a day. I took a vacation day on Friday to accommodate my scheduled 15 miler. The bike ride includes an overnight stay in Redondo Beach so I also scheduled my usual Sunday morning workout with the trainer on Friday morning at 6:00 a.m.

While at the concert last night I got a text from the trainer saying, "Hey! 6:30 tomorrow!" Apparently he'd had a cancellation. I texted back, "OK, cool." And then just for fun I sent him the following text, "I'm in Lancaster at the David Cook concert." I enjoyed his response, "Haha, nice. What time's that sh*t gonna be over??? You gotta get some rest, training at 6:30 and then you're running like 100 miles, right? Haha." 15 or 100 is all the same to someone who doesn't run.

The concert was good and short so I was home in bed by 12:00. I was up by 5:30 and had breakfast before going to the gym. We did a pretty strenuous chest and triceps workout. I left there, gulped down some water, changed my shirt and headed straight to my run.

I had picked Chino Hills State Park as my running destination. I figured the 4 mile climb up North Ridge would be good training for Heart of America. I started up the hill just running until I realized I hadn't set my run:walk timer. I ended up setting the watch for 5:1 but really only walked about 30 seconds during each break. I've found that taking the walk breaks is a good reminder for me to take a drink of fluids, something that I am notoriously bad about.

It was a beautiful sunny morning but not too warm. I ran up North Ridge to Four Corners and headed back out on Telegraph. I enjoy this route. I was running for about 1.5 hours before I encountered any other human beings on the trail and then it was a biker. Later on Telegraph I came upon a lone runner, a pair of runners and one last lone runner before all was said and done.

I ran for 2:21. I knew the route was somewhere between 12 and 14 miles. I was hoping for the later. I mapped the route once I got home and came up with almost exactly 13 miles. So adding in the mile warm up a few hours earlier at the gym I tallied 14 miles today. A tad off from the planned 15 but with the hill effort on North Ridge, I don't think I suffered a training deficit with that one mile deficit in the totals.

Tomorrow will be an active rest day with the bike ride. Have a great weekend.

Wednesday, August 19, 2009


On tap today was 8 miles. The grid in the book said: 8 mi, mile repeats. The notes afterward mentioned 12 x 400's. Something didn't jive here. Was I supposed to run mile repeats or 400's? There's quite the big difference there. I consulted the version of the schedule from Runner's World. It confirmed the mile repeats: 3 x 1 mile @ 10K pace w/400 meter recovery, Total 8 miles with warm up and cool down. A good editor is a valuable asset.

I checked back in my log and found that I ran 4 x 1 mile repeats two weeks ago at 7:52 pace. That was my goal tonight. I headed straight over to the San Gabriel River Trail right after work. After the warm up, I ticked of the 3 x 1 miles at a much faster pace than expected. 7:33, 7:31 & 7:34. Cool!

The entire 8 miles took me 1:10:44 for an overall pace of 8:50 (7:33 for the mile repeats, 9:36 for the rest).

This is in comparison to the easy 7 miler I ran the night before in 1:12. Almost the same time overall, at a slower pace of 10:17.

Tomorrow I will finally get that rest day that got pushed out from Monday. I'm accompanying my wife to a David Cook concert.

Monday, August 17, 2009


This is the third week in a row that finds me shifting the schedule up a day and running on Monday, which is usually a rest day. 8 miles easy.

I was off to Bonelli (no surprise there) and meandered around the trails on the north and west sides of the park. I even ran one section I rarely run. I've got my usual distances all worked out, 4 miles, 5 miles, 6 miles, and that section of trail just doesn't fit in.

I mostly ran for time. Based on the first landmark, I was on the slow train today, around 11:00/mile. That pace was perfectly acceptable as an easy run two days after the 22 miler. I ended up running for 1:34. Once home I g-mapped the route and came up with a little over 8.5 miles for an 11:03 pace. Nice and easy!

I did see the most peculiar thing on the north side of the park. A man was "walking" his dog, a Pembroke Corgi. The man was driving through the parking lot very slowly while the dog trotted along behind. When he reached the end of the lot, he pulled over, honked the horn, opened the door, the dog hopped in and off he went.

Who knows what you get to experience out on the run.

Sunday, August 16, 2009


My 6 miles easy this morning capped of the biggest week of the training cycle. And what a week it was:
M: 6 miles easy (I threw in some hills in Bonelli)
T: Rest
W: 10 miles with 10 x 800m (400 jogs)
H: 6 miles easy
F: Rest
S: 22 miles (long run)
S: 6 miles easy

Total mileage for the week was 50. 50 is that number I strive to hit. I've gotten to 50 a few times before and either on the way there or soon there after I end up hurt. This time around I am happy to report that all systems are go. From here on into the marathon things are on a downward sloping trend; less miles per week, less intensity, shorter long runs. Taper time!!

Saturday, August 15, 2009


I returned home from my long run this morning to a house full of women hell bent on spending the day scrap booking. I showered, ate a quick lunch. packed up some reading material, snacks and fluids, and headed out the door for a self imposed exile from the scissors, paper, adhesive and estrogen. I headed over to my refuge, Bonelli, found a comfortable spot to sit, read, rest the legs and soak up some sun. I found this little tidbit in the September 2009 Runner's World about the 26.2 adventure Joe and I are about the embark in in just over 3 weeks. Looks like fun, huh?

Back to the long run. In San Francisco the night before the half marathon I had a pasta dish with sauteed veggies in pasta that was tossed with olive oil and Parmesan. It sat in my stomach very well the next day. I have issues off and on with the traditional tomato sauced pastas on the long runs. Last night I tried my hand at a simple dish at home. Spaghetti with sauteed red pepper, zucchini, and summer squash with the oil and cheese. I'm happy to report that it sat quite well in my gut throughout the 22 miler. No emergency stops were required.

For the run, we had decided to do the crazy run from Yorba Linda to the beach on the Santa Ana River Trail. We'd last done this run in preparation for St. Jude. This time around we got started even earlier. I agreed to a 5:30 start, negotiated down from a proposed 5:00 a.m. start. It is still dark at 5:30 a.m., by the way. The conditions for this run couldn't have been more different from the last attempt. There was no wind this time, the temps were in the low 60's with heavy cloud cover that held throughout the run. By the time we finished the temp was just barely breaking 70. Terry, her friend Jeanne, and I ran the 22. Mike and Carol started at the other end and met us when we had just over three miles left to go with bottles of cool water.

We used the 5:15/0:45 run/walk schedule that seems to be working so well for us lately. Terry was using her watch for the run/walk timing and Jeanne was along for the run. At mile 3 I realized I'd forgotten to start my watch at the beginning. I started it then so I don't have an exact overall time. Estimating from the 19 that I timed, our overall time was somewhere around 3:40, 10:02 pace; a huge improvement over last years 4:00 run. We finished the 22 in much better shape than last time. Terry and I even raced the last few hundred feet to the finish. I won.

Today just proved the point that the conditions have a huge impact on the effort. We were blessed to have near perfect conditions today. Although a little heat, humidity and hills may have served me better for the Heart of America, I'll take it.

Thursday, August 13, 2009


When I got home from work I got a call from my wife. She and a coworker were going to Casa Moreno for a margarita. I decided to join them and had a large Dos X Amber and some chips and guacamole.

When I got home I changed and took off out the door for an easy 6 miler. I used one of my old routes I hadn't used in a while. I took it easy. I felt pretty good considering the beer and the 800's from the night before.

Lookin' forward to the rest day tomorrow, at least from running.

Wednesday, August 12, 2009


Tonight was the last midweek 10 miler on the schedule. But it wasn't just any 10 miler. It was 10 miles with 10 x 800 with 400 meter jogs in between. I have never done that many 800's before. I was successful with 8 x 800 a few weeks back, so I was determined to make it 2 more this time out.

When I told my coworker and running buddy, Terry, about the plan for tonight, she thought I was absolutely crazy. We've got our longest long run this weekend coming up. Crazy I may be, but I'm only following the direction of the Mayor of Running. Things seems to be going pretty darn well, so who am I to argue?

Admittedly, speedwork is not my thing. During the first 800 I thought "this is going to be tough." The second and third were still a chore. But somewhere around the fifth one I fell into a rhythm. As daunting as 30 laps of the track seems when you think of it ahead of time, they just started clicking off. I'm not sure the 800's got any easier as I progressed, its just that after a while I stopped thinking about it and just ran. I'd have to say that I was pretty consistent throughout the entire 10 x 800's.

3:53, 4:00, 3:54, 3:54, 3:57, 4:00, 4:01, 3:58, 4:00, and 3:55.

Whether this translates to a 4 hour marathon as the mayor suggests, I'll leave to greater minds than mine to debate. All I know it that I'm am glad to have this workout in the books and I'm happy to see no more midweek 10 milers on the schedule through the remaining 3 weeks of training. Yeah!!

Monday, August 10, 2009


My run today was an out and back, first the important stats: 4.33 BPM out, 1.0 BPM back (2.67 BPM overall)

The first run of the week got moved up a day again this week. The man called for 6 miles easy. To help facilitate the easy part I headed over to the trails of Bonelli. The route isn't necessarily easy because of the hills but the pace would be easy (because of the hills).

The whole thing took me 1:03, about 10 minutes longer than yesterday's 6 miler. 31:13 on the way out and 32:30 on the way back.

Tomorrow night I'm attending a work function for a product launch that exceeded expectations. In the first three months we've already overshot the annual forecast for the product. So we either are really bad at setting sales forecasts or our customers really like the product. Either way, with the current economic situation, it is nice to have something to celebrate.

Sunday, August 09, 2009


The Cruisers planned to meet in Newport Beach to run the Crystal Cove route. It is a fun route, 11 miles total, with about half of that on the sand. Yasso's plan was for a 15 miler. The write up on Heart of America calls it "one of the toughest courses in America," and "Easley Hill one of the toughest climbs in America". Based on that, it seemed wise to get in some hills on my long runs. So I strayed away from the CA Cruisers once again.

I've got a 15 mile route near home that is almost always either going up or coming down. Terry was interested in joining me, as were Mike and Carol and another friend of theirs, Jeanie. Mike and Carol are early birds but thankfully they compromised for a 6:00 a.m. start. The route is Temple, Grand, Chino Hills Parkway and then snakes through Philips Ranch to make a big loop. We all ran together for the first seven miles with the girls in the lead. At the 7 mile mark Mike, Carol and Jeanie took Diamond Bar Blvd back to the start.

Terry and I continued on. The longest hills were still to come. I pulled Terry up the hills and she dragged me back down the other side. We each had our strong(er) suit and the other followed along. I’m not sure of the time or pace. I had started my watch but by the time I remembered to stop it, we had already had coffee and chatted at Starbucks and I was on my way home. The clock read 3:30 something when I looked. I think the run took us somewhere in the neighborhood of 2:30 to 2:40. No matter.

I started off the day with a personal training session. Chest, triceps and abs this morning. That is always a good combo that I feel the next day or two. After that Lisa and I headed back to Huntington Beach for some more surfside relaxation. But before I could join her on the sand I had to knock out 6 miles on the bike path (I’d gotten in 1 mile on the t-mill at the gym earlier). It was after 11:00 by the time I got started with temperature in the mid 70’s. The run just felt right, everything seemed to flow. My pace for the 6 was 8:53, probably faster than the “easy” pace called for, but sometimes you just gotta go with the feeling. That feeling where everything just clicks and running seems natural comes by only so often. I’m still enjoying it nearly 10 hours later.

I ended the week with 47 miles, completing the schedule as written. At the risk of sounding like a broken record, the 47 miles hasn’t been recorded since the week ending 2/12/2007 and only surpassed once since then; 6 weeks later. I’m riding high, being able to run this kind of mileage with relative ease. Those zero weeks and months are still fresh in my memory. Next week is the biggie and then its coast on in to Columbia.

Thursday, August 06, 2009


Another midweek 10 miler, but this time I got it done. 2 miles warm up, 4 x 1 mile repeats with 1/2 mile jog between followed by 2.5 mile of cool down. I headed back over to the San Gabriel River Bike Path, this time to the north end. I was happy for the cooler temperatures. I got started in the low 80's and it cooled down from there. There was a nice breeze that keep me cool and dry.

I accomplished the mile repeats even a little faster than I did three weeks ago. I knocked them off in 7:53, 7:44, 7:54 and 7:56. The entire 10 miles took 1:29:49 - 8:59 pace overall. I'm pretty happy with that.

I came home to a Veggie Burrito from my favorite take out Mexican place.

Wednesday, August 05, 2009


See what happens when you break a streak or a good habit. When I first broke my blog streak I took rest days away and then a trip out out town away and now I've been 3 days with no bloggin' and I've been right here all along, even running once without a corresponding entry.

So to play catch up quickly and succinctly - I moved things around a bit. Monday is usually a rest day but I ran an easy 8 miler on the San Gabriel River Trail right after work. I stopped on the way home, parked at the dam and headed south from there. I've been running the north end of the trail regularly lately so it was a nice change of pace. But one asphalt bike path is pretty much the same as the next.

I pushed this run up to Monday because Tuesday I had an appointment with my trainer, freshly returned from his Hawaiian holiday. It rained the day he planned to surf, but he did get to deep sea fish and caught a 200 lb. marlin; pretty exciting. I felt like a work out with him and an 8 miler would be too much. We worked back and biceps. I actually had a little vein poppage on my skinny little arms, pretty cool.

Today was another easy run. Seven miles on the horse trails around Walnut. Nothing out of the ordinary to report. A few little twinges here and there, but nothing that some ice and rolling shouldn't take care of.

Tomorrow is the mile repeats. Let's hope it goes better than last Thursday's speedwork.

Sunday, August 02, 2009


It is August 2 so, it is time to take stock of last month's mileage. I ended July with 164.7 miles. Needless to say that is the highest mileage in months, in years really. I haven't come close to that since the first quarter of 2007. I'm amazed and thankful.

I ended Week 9 of HOA training with 43 miles on 5 days running. The marathon pace workout on Thursday could have gone better. On the other hand, the 20 mile long run on Saturday couldn't have gone better. Getting back to my old long run pace would be nice but hey, one thing at a time.

This morning I ran 4 miles easy in Bonelli just like on Tuesday. I thought for a minute or two about upping the run to 6 miles to make up for the 2 miles I copped out on on Thursday. But I came to my senses. The miles would have served no purpose other than to allow me to write 45 miles in the box at the end of the week instead of the 43 I did write in. Two miles, 5 weeks out from the marathon, will make little difference in the outcome in Missouri.

Later in the morning I made it back to the gym on my own concentrating on chest and triceps. I threw in some ab and leg work too for good measure. Later in the day I took a walk on the Sunday Bonelli 5 Mile Loop. 1.25 BPM and 0.6 BPM, morning and afternoon, respectively.

The mileage just continues to ramp up next week. The speed session is mile repeats. I enjoy those.

Saturday, August 01, 2009


The 20 miler.

Terry had something significantly less on her calendar, so she planned to run elsewhere. The CA Cruiser planned on running Back Bay in Newport Beach. That loop is about 11 miles with the option of extending the run on the San Diego River Bike Trail. I would likely be running alone so I opted to head to the old standard long run route on the bike path at Huntington Beach. It is tried and true with ample amenities (read - bathrooms).

I'm happy to report that other than 4 stops to use the aforementioned amenities, the run went superbly well. Although I ran alone there are plenty of others out on the path logging their own scheduled miles. Besides I had Paul Wright, Brandon Boyd, Mike Shinoda, Sonny Sandoval and Rob Beckley to keep me company. Near mile 15 I ran into Tom, a local and frequent runner on the bike path. I've run into before in HB. Today we ran together for about a mile.

I used the 5:15/0:45 run:walk schedule that we used last weekend in San Fran. I started out on the slower side with some 10:30 miles but by the time I was at Mile 16 and on I was pretty consistently knocking them off in 9:40 to 9:50 pace. It is always good to finish strong.

I made it to the end with "gas in the tank" and not completely spent. The conditions were pretty darn near perfect for a long run on August 1st in SoCal. The sun didn't make an appearance until I was finished and the temps are always cooler at the beach. This long run will serve me well in Missouri.

After the run, Lisa and Tyler drove down and met me. We drove over the the HB pier and had breakfast at Ruby's Diner out on the end of the pier and then spent the afternoon soaking up the sun on the beach.

A good long run and a good day.