2005 Training Journal Ran every single day of the year
Total Mileage For the Year = 1642 miles
Jan 1 - Saturday - K. Hahn
Soccer Fields - Run easy for 25 minutes - 2.5 miles
Jan 2 - Sunday - K. Hahn Soccer Fields - Run for 30 minutes in the rain and cold
- 3 miles
January 3 to 9
Monday - Tar Pits, Drills
on the Hill - Rainy - 3.5 miles
Tuesday - Around LAHS - easy and knee was hurting - 3.5 miles
Wednesday - 16 Laps on LAHS Track - Early, cold and muddy - ran the last twelve
laps under 8 min mile pace and felt pretty good - 4 miles
Thursday - Repeat of Wednesday, except paced each lap a little better and did it
even easier - 4 miles
Friday - JR Track - 12 x 400 @ 2:30 in a cold rain - legs felt fine, but cold
seemed to prevent them from turning over. Only averaged about 96 sec per lap -
4 miles
Saturday - Culver City - Wet and Rainy - Jogged easy - 3.5 miles
Sunday - JR Track - 3 x 1 miles @ 10 minutes - 6:49, 6:35, 6:43 - felt pretty
good on number two and expected to go faster on the last, but I think completely
water logged shoes prevented it. It was pooring rain. - 4 miles
Mileage for the week - 26.5
January 10 to 16
Monday - Run in the rain
around Wilshire Crest golf course - 3.5 miles
Tuesday - Ran for 30 min. around LAHS. Sore in the legs from new regime of
squats to help with my aching back. Back is already feeling better, but quads
and hams are sore - 3.5 miles
Wednesday - Circuit Training at 6:00 am - 3.5 miles
Thursday - Tar Pits with a slightly long route - 4.5 miles
Friday - JR Track - Up tempo 600 in 2:12, then 6 x 200 in about 43 - 3.5 miles
Saturday - Kenneth Hahn Ballfields - moderate running for 34 minutes - 4 miles
Sunday - Culver City HS Track - 6 x 800 @ 4:30 - 3:11, 3:12, 3:15, 3:13, 3:14,
3:08 - goal was to run 20 min 5k pace, being 3:15 per 800. Did it fairly easily
since I am feeling pretty sick with a congestion cold which I have been battling
for about the last ten days - 5 miles
Mileage for the week - 27.5
January 17 to January 23
Monday - JR Track to Culver
City Ballfields to KH Park and back to JR Track - very hilly route that wore me
out - great sunny weather in the 80s - 8.5 miles
Tuesday - 8 slow laps on the track, then jog 10 x 80 - 2.5 miles
Wednesday - 6 am Circuit Training - ran final mile in 7:02 - 3.5 miles
Thursday - easy jogging around LAHS - 3 miles
Friday - JR Track - interval jogging (slow running with lots of stops) - 3 miles
Saturday - KH Ballfields - easy jogging - 6 laps around par course - 3 miles
Sunday - Around WLAC - wanted to run on track, but facility was completely
locked up. 50 minutes of easy running - 5.5 miles
Weekly mileage - 29 miles
January 24 to January 30
Monday - 6:00 am Circuit
training. Ran last mile in 6:55 and it felt easy. 3:30 - Tar Pits - no
soreness from the morning. The stars must be properly aligned - I felt great
all day - am + pm = 7 miles total
Tuesday - easy jogging around LAHS, but felt pretty good and strong again,
perhaps because I am over a nasty cold that I endured for the last two weeks - 3
miles
Wednesday - 6:00 am Circuit training. Ran last mile in 6:52. Weather was a
little rainy, but nice to run in - 3 miles
Thursday - Mansion loop easy - 3.5 miles
Friday - JR Track - 3 x 200 in 41, 38, 35 - 3 miles
Saturday - Culver City H.S. Track - 3 x Mile @ 10 min. - 6:37, 6:28, 6:21. Felt
good, but had to contend with fairly strong headwind on back straight - 5 miles
Sunday - KH Ballfields - Recovery jogging. Quite sore from yesterday's workout,
especially right knee - 30 min. - 3 miles
Weekly mileage - 30.5
January 31 to February 6
Monday - Circuit Training
at 6 am. Ran last mile in 6:52. Felt good. Ran again at 3:30 pm to Tar Pits
and back - days total = 7 miles
Tuesday - Easy 33 minute jog - 3 miles
Wednesday - Circuit Training at 6 am. Ran last mile in 6:55 very much under
control - 3 miles
Thursday - Jog 30 minutes easy, then 1 miles warmup with students - 4 miles
Friday - Jog 8 miles at JR Track - 2 miles
Saturday - Culver City HS Track - 12 x 400 @ 2:30 - 89, 89, 88, 87, 88, 86, 87,
87, 88, 88, 87, 76 - Goal was to run 90s, but first one felt so easy I thought I
would try to get all under 90. Started to suffer after about 7. Suprised I ran
the last one in 76 - I would not have predicted it just before I started because
I was feeling really wiped out after the 11th 400 - 5 miles
Sunday - Run on west side of KH Park. Jog real easy for 48 minutes through the
hills - 4.5 miles
Weekly Mileage - 28.5 miles
February 7 to February 13
Monday - Circuit Training at 6 am. Ran last mile in 6:38. Did not get enough sleep and was dragging all day. Ran again at 3:30 pm to Tar Pits and back - days total = 7 miles
Tuesday - Ran to get Subway sandwich because I forgot my lunch. Had to sit through two meetings after school so I wanted to do it on a full stomach - 25 minutes of easy running - 3 miles
Wednesday - Circuit Training at 6 am. Ran last mile in 6:45 on grass 200 meter loop - 3 miles
Thursday - Mansion Loop easy - felt fairly strong despite a terrible sore back from morning weight lifting session - 3 miles
Friday - JR Track - 12 x 200 run, jog - averaged about 47 sec per 200 - was just striding them - raining through the whole workout and day - 4 miles
Saturday - 8 laps at C.C.H.S. Track - 2 miles
Sunday - 6 laps at Fox Hills Park (each about 760 meters) - 3:44, 3:35, 3:37, 3:28, 3:35, 3:07 - 4 miles
Weekly Mileage - 26 miles
February 14 to February 20
Monday - Circuit Training
at 6 am. Ran last mile in 6:52 (was a little tired out from tempo running on
Sunday). Ran again at 3:30 pm to Tar Pits and back - days total = 7 miles
Tuesday - Easy 30 minutes at KH Ballfields - 3 miles
Wednesday - Circuit Training at 6 am. Ran last mile in 6:40. 8 x 200 loops in
grass - felt strong - 20 pull ups - 3 miles
Thursday - Weights in morning - couple sets of squats: 10 reps @ 135 lbs. PM =
Golf Course Loop - raining - 4 miles
Friday - Light weights in morning, 20 minutes jogging - 2 miles
Saturday - 16 laps at Samohi Track - 4 miles
Sunday - C.C.H.S. Track - 6 x 800 @ 4:30 - 3:04, 3:07, 3:07, 3:08, 3:06, 3:08 -
was really tired by last one, had nothing in me to pick up pace and finish fast,
struggled and survived though. Goal today was to hit all 6 800s under 3:10 - so
that was accomplished - it was raining, track was slippery, and gusty winds made
for less than ideal conditions - 5 miles
Weekly Mileage 28 miles
February 21 to February 27
Monday - JR Track - 12 laps - first mile in 7:56, second mile in 7:44, 9th lap in 1:53, 10th lap in 1:51, 11th lap in 1:47, 12th lap in 1:37 - total for 3 miles was 22:48 - didn't run too hard since I was sore from yesterday's 6 x 800s - 3 miles
Tuesday - 2.5 miles - easy jogging
Wednesday - 4 miles easy at 6:00 am, golf course loop
Thursday - LAHS - Jog 8 laps - 2 miles
Friday - JR Track - 12 laps including 3 of 200 hard, 200 easy - 200s in about 42 avg. - 3 miles
Saturday - 10 x 400 @ 2:30 - 87, 90, 86, 87, 89, 89, 87, 89, 90, 84 - legs were sore from working around school in the morning, but good solid warm-up helped - 5 miles
Sunday - Fox Hills Park - 4 loops easy in 16:20 - legs were very beat up from yesterday - 3 miles
Weekly Mileage 22.5 miles
February 28 to March 6
Monday - 6 am Circuit
Training - Ran final mile in 6:48 but felt sluggish. I think I gained some
weight. 20 Pull ups - 3 miles
Tuesday - Lifted some in morning and 30 minutes easy jogging at 2 pm - 3.5 miles
Wednesday - 6 am Circuit Training - Cruised final mile in 7:11 - 15 pull ups - 3
miles
Thursday - Olympic-Highland-3rd-Rimapu - 3 miles
Friday - On LAHS Field - 24 x 200 meter loops at near 8 min pace @ 6 am - 3
miles
Saturday - Did warmup and cool down with athletes at Oxy - 3 miles
Sunday - KH Ballfields - 27 min easy - 3 miles
Total Weekly Mileage - 21.5 miles
March 7 to March 13
Monday - 6 am circuit training, 2 sets of 10 pull ups - 3 miles
Tuesday - 3 miles around LAHS
Wednesday - 6 am circuit training, 2 sets of 10 pull ups - 3 miles
Thursday - 3 miles around LAHS in morning
Friday - 8 laps on track after orchestrating the track meet all day long. Legs were sore from all the standing. 2 miles
Saturday - CCHS Track - legs still felt sore, goal was to run 25 laps in 50 minutes, but started feeling ok and went a little faster, picking up the pace as I went. Ended up running 47:07. Here are the lap splits: 200, 157, 155, 157, 153, 155, 157, 154, 156, 153, 154, 154, 152, 154, 152, 155, 155, 156, 154, 155, 149, 144, 144, 145, 143 - Cool temps with fairly strong headwind on the back stretch. 6.5 miles
Sunday - 27 minutes easy jogging thru Ladera Heights - 3 miles
Total Weekly Mileage - 23.5
March 21 to March 28
Monday - 6 am Circuit
Training - 20 pull ups, finished with 6:39 mile - 3 miles
Tuesday - 6:30 am jogging on LAHS Field for 30 minutes, 10 pull ups - 3 miles
Wednesday - 30 minutes @ Queen Anne Park - 3 miles
Thursday - Around LAHS streets and 1 mile jog with track team - 4 miles
Friday - 6:30 am jogging on LAHS Field for 30 minutes, 10 pull ups - 3 miles
Saturday - Ladera Heights - 3 miles
Sunday - 16 laps in 30 minutes (7:30 mile pace). 5 miles
Weekly Mileage: 24 Miles
March 29 to April 3
Monday - 6:15 am - jog 20 minutes on grass field, 10 pull ups - 2 miles
Tuesday - 6:15 am - jog 30 minutes at Queen Anne - 3.5 miles
Wednesday - 6:15 am - Jog 20 minutes on grass field, 10 pull ups - 2 miles
Thursday - 6:15 am - jog 25 minutes at Queen Anne, 4 pm - jog 20 minutes to Lucerne Park and back to school - 5 miles
Friday - 6:15 am - jog 25 minutes on grass field - 20 pull-ups - 2.5 miles
Saturday - 20 minutes jogging - 2 miles
Sunday - 12 laps at WLA on new Mondo Track - it was hard as a rock - 22:54 for 3 miles just cruising
Weekly Mileage 20
April 4 to April 10
Monday - Jog 20 minutes -
20 pull ups - 2 miles
Tuesday - Jog 30 minutes - 10 pull ups - 3 miles
Wednesday - Jog 20 minutes - 20 pull ups - 2 miles
Thursday - Jog 20 minutes in am, then run to lucrene park in pm - 4 miles
Friday - Jog 8 laps after track meet - 2 miles
Saturday - Ladera Heights loop - 2.5 miles
Sunday - 30 minutes jogging at CCHS - 3 miles
Weekly Mileage - 18.5
April 11 to 17
Monday - 2 miles in 15:50
in am, then tar pits in pm - 6 miles
Tuesday - 3 miles easy jogging in early morning
Wednesday - 25 minutes jogging in am - 2.5 miles
Thursday - 20 minutes am, and 20 minutes pm - 4 miles
Friday - 20 minutes in early morning - 2 miles
Saturday - 40 minutes at Mt. SAC - 4.5 miles
Sunday - 20 minutes on grass at CCHS - 2 miles
Weekly Mileage - 24 miles
April 18 to April 24
Monday - 12 laps in am -
23:55 - 3 miles
Tuesday - 20 minutes easy - 2 miles
Wednesday - 20 minutes in am, tar pits in pm - 6 miles
Thursday - 15 minutes in am, Lucerne Park in pm - 4 miles
Friday - 8 laps after track meet - 15:55 - felt exhausted, but still ran - 2
miles
Saturday - still exhausted from directing yesterday's meet - 4 laps @ CCHS -
would barely call it a training, but I took the effort to go and daughter
wouldn't let me run any more (those are my excuses) - 1 mile
Sunday - 12 laps @ LAHS - 23:55 - just wanted to pace at 8 min mile tempo - 3
miles
Weekly mileage = 21 miles
April 25 to May 1
Monday - am jog 15 minutes,
pm Tar Pits - 5 miles
Tuesday - am jog of 20 minutes - 2 miles
Wednesday - am jog of 25 minutes - 2.5 miles
Thursday - am jog of 15 minutes, pm Lucerne Park - 4 miles
Friday - Jog for 20 minutes after the track meet - 2 miles
Saturday - 22 minutes around neighborhood - 2 miles
Sunday - 12 laps at CCHS - 23:15 - 3 miles
Weekly Mileage - 20.5 miles
May 2 to May 8
Monday - 30 min easy in am
- 3 miles
Tuesday - Lucerne Park - 1.5 miles
Wednesday - 70 minutes over to Playa Vista - 8 miles
Thursday - 23 minutes very easy, sore from yesterday - it was the first long run
in a couple of months - 2 miles
Friday - 50 minutes on ridge line above Playa Vista - 5.5 miles
Saturday - 70 minutes around Culver City - 8 miles
Sunday - Home to KH Ballfields - 37 minutes - 4 miles
Weekly Mileage = 32 miles
May 9 to May 15
Monday - 63 minutes in KH
Park - muddy conditions - 7 miles
Tuesday - 60 minutes along ocean on sand, which was fairly hard from Monday's
rain - 6 miles
Wednesday - 64 minutes to WLA Track - tested myself with 2 x mile @ 10:00 - this
was the first time I had tried to run fast in over six weeks - it was hard to
get the legs turning over - I did 6:55 and 6:58 - it was not as easy as I would
have expected - 7 miles
Thursday - Fox Hill Park mostly in the grass, pretty tired from yesterday's
effort - legs did not feel like running, but forced them to do it - ran the same
loop around 12 times - 62 minutes - 6.5 miles
Friday - 45 minutes at KH Park without running too many hills - 5 miles
Saturday - Along Ocean Blvd then up San Vincente - started at Montana and made
it up to drinking fountain near 22nd str. then came back - 52 minutes - 6 miles
Sunday - CCHS Track - 4 x 800 @ 5:00 (3.29, 3.29, 3.28, 3.28 ), then 4 x 300
with 60 sec rest between each (70.9, 68.1, 64.1, 68.9) 8 lap warm up, then 4 x
100 strides. 3 lap cool down. Hotter than it has been yet this year and lots
of wind ont he back straight as is usually at CCHS track - 6 miles
Total Weekly Mileage - 43.5 miles
May 16 to May 22
Monday - 71 minutes - to
Ladera Park then KH Ballfields - ran about 25% on grass - sore and tired from
yesterday's track workout - ran quite slow, but got it done - 7.5 miles
Tuesday - 90 minutes from house to Venice Beach. Took longer than I thought
running around Marina Del Rey - 10 miles
Wednesday - 60 minutes at KH Park mostly in the grass and all on the top and in
the bowl - legs were tired (!) from yesterday - 6 miles
Thursday - 32 minutes on grass at Fox Hills Park - 3.5 miles
Friday - 85 minutes - 10 am, sunny and hot - down Jefferson to Centinela, along
Ballona Creek Path to Lincoln, south to Teale Bluff over Playa, east to path up
into Westchester, over to 80th street then east to Sepulveda, then north back to
Fox Hills Mall and home - started to fell dehydration effects in increasing
intensity starting at about 60 minutes, was suffering badly at the end - 9.5
miles
Saturday - 64 minutes - 10 am, hot and sunny - WLA - paced 1 mile in about 7:40
- felt much easier than expected - tough running in the heat, I should be going
much earlier in the morning - dehydration effects toward the end of the run
really sap the energy - 7 miles
Sunday - 25 laps at CCHS, 5 pm and still hot, object was to run at just under 2
min per lap - did 49:45 - 6.5 miles
Weekly Mileage - 50 miles
May 23 to May 29
Monday - 9 AM - 30 minutes in grass at KH Ballfields, 3:30 pm - 4 miles at LAHS track - 7.5 miles
Tuesday - 8 am - 30 minutes in grass at Fox Hills Park, 12:00 noon - 40 minutes along path from Venice Beach Basketball courts to Santa Monica Pier. Nice route with about 50% on grass - total for the day = 7.5
Wednesday - 3 pm - Melrose Loop then 8 laps on LAHS track - 7 miles
Thursday - 9 am - Ladera Hills and Heights - 40 minutes - 4.5 miles
Friday - 6 pm - 62 minutes in KH Park with lots of hills - 7 miles
Saturday - 5 pm - 16 laps at WLA - wanted to pace miles like this: 8:30, 8:00, 7:30, 7:00 - did it nicely - 31 minutes - 4 miles
Sunday - 4 pm - 115 minutes - long route up through Westchester, down to Teale Dr (ridge road above Playa vista) then across on Lincoln to Ballona Creek then home - 12.5 miles
Weekly Mileage - 50 miles
May 30 to June 5
Spent the week in Maui (Hawaii) weather was hot and humid
Monday 5 pm Run 32 minutes very sore from yesterdays long run and the days airplane travel 3.5 miles
Tuesday 6 pm 40 minutes felt surprisingly strong, especially compared to yesterday 5 miles
Wednesday 5 pm 36 minutes ran slowly and mostly on grass hot and humid weather was really affecting me in the last ten minutes 4 miles
Thursday 5:30 pm 48 minutes back felt better today, probably due to running on grass on Wed. Weather was cooler too. 5.5 miles
Friday 6 pm 40 minutes back was stiff and sore, really slowing me down 4.5 miles
Saturday 3:30 pm 44 minutes did not wear orthotics and it seemed to take some stress off my back. 5 miles
Sunday 6:30 am 20 minutes on beach and barefoot ran real easy before catching flight back to Los Angeles 2 miles
Weekly Mileage 29.5 miles
June 6 to June 12
Monday 6 pm 60 minutes
through Ladera then up to KH Ballfields felt good and ran without orthotics
which I will keep doing unless my heel begins hurting again 7 miles
Tuesday - 3:30 pm - 3.5 miles on golf course route, then after a rest of 20
minutes or so, 3 miles on the track. Picked it up in the last mile, running
7:00. All 3 in a total of about 22:20. Felt good today, and back was better -
6.5 miles
Wednesday - 1 pm - 83 minutes on San Vincente and Ocean with loop around
Brentwood Golf Course. Got new shoes and ran in them. Started suffering alot
in last 2 miles, luckily most of it was down hill - probably dehydrated more
than fatigued - 9.5 miles
Thursday - 2 laps, Melrose Loop then 10 laps. Felt a little sore and slow from
yesterday's long run. But managed to run last mile in 8:00 on track fairly
easily - 8 miles
Friday - 65 minutes in KH Park - ran the hills and it was hard - 7 miles
Saturday - 6 pm - 25 laps at CCHS track in 48:27. Started out thinking I would
run 2:00 per lap, but it felt too easy after first mile so I readjusted goal to
7:45 pace. Ran fourth mile a little too fast to get on pace (and make up for 8
min first mile) and it caused me to suffer a little in the last few laps. I am
surprised I was able to run this pace because I was quite tired feeling earlier
in the day from the run yesterday at KH park - 6.5 miles
Sunday - 58 minutes - from WLA to CC Ball Fields up to top of West KH Park and
back - felt good - 6 miles
Weekly Mileage - 50.5
June 13 to June 19
Monday - 3:30 - Playa Vista Rt. (77th to Dunbarton to Teale to Lincoln to Centinela) - 83 minutes - felt sore in beginning, but loosened up and felt surprisingly good towards the end - 9 miles
Tuesday - 3:30 - 4 laps, Golf Course Loop, then 6 laps - ran relaxed and slow - 6 miles
Wednesday - 11:00 am - Santa Monica pier to Brentwood Golf course loop - ran slowly - stayed well hydrated and it really helped to delay fatigue - no problematic soreness in back (knock on wood) - 11 miles
Thursday - 3:30 - Melrose loop with 2 lap warm up and cool down on track - 6 miles
Friday - 4:00 - KH Park - 65 minutes with some big hills in the mix. Ran fairly easy, but the hills make it hard - 7 miles
Saturday - 5:30 - 48 minutes - felt really sore and tired. Really had to force myself to run. It would have been really easy to take the day off, but I wanted to keep the streak going and make sure I got up to 50 miles for the week - 5.5 miles
Sunday - 4 pm - CCHS - 3 x mile @ 10 minutes - 6:35, 6:20, 6:17. Really happy with the times I was hitting. Felt really aerobically fit during the workout, but legs are still sore from all the running I have been doing in the last few weeks. There was a big head wind on the back straight that made things more difficult and it was fairly hot - about 80. 5.5 miles
Weekly Mileage - 50 miles
June 20 to June 26
Monday - 87 minutes -
Pedestrian Bridge across Ballona Creek at CCHS to end of jetty in Marina Del Rey
(44:19 out, 42:22 back) - of course, a strong headwind into the ocean breeze on
the way out and wind at the back after the turn around - legs and knees pretty
sore from yesterday - 9.5 miles
Tuesday - 3:30 - 2 x mile on track, golf course loop, mile on track - everything
run at about 8:45 pace - knees a little sore from yesterday - 6.5 miles
Wednesday - 10 am - 36 min in Fox Hills Park, mostly on grass - 3:30 pm - 4 laps
on LAHS track - Tar Pits, 2 loops there - was hot and the heat drained me - 10
miles
Thursday - 9 am - 42 min in Ladera with one loop at KH ballfields - started
feeling very sore, but loosened up nicely after about 20 minutes - 4.5 miles
Friday - 2:30 at Catalina Island - 50 minutes - 28 minutes uphill and 22 min
back down - 5 miles
Saturday - 10 am - 60 min at the WLA grass field - wanted to run on all grass
today because my body was feeling pretty beaten up - 7 miles
Sunday - 6:30 pm - 60 minutes on streets - 6.5 miles
Weekly Mileage - 49 miles
June 27 to July 3
Monday - 3:30 - 4 laps on
track and Golf Course route in 29 minutes - 4.5 miles
Tuesday - 3:30 - 4 laps on track, Pan Pacific and back with one loop at the park
- 6 miles
Wednesday - 3:30 - 86 min - Slauson and Buckingham to Green Valley to Sepulveda
to 77th to Dunbarton to Teale Dr (Ridge Rd) to Lincoln to LMU Campus to 80th
back to Dunbarton and then return same way as started - very hilly run, but
mostly on streets - knees got sore toward the end - 9.5 miles
Thursday - 3:30 - 4 laps, Tar Pits, 2 loops without hill, back to LAHS, then
after a 10 minute rest 12 laps in about 23:30 - in total, 9 miles
Friday - 70 minutes in KH Park with some big hills - 8 miles
Saturday - 62 minutes - ran the Manhattan Beach Trail - 4 pm - 3.75 miles each
way, very accurately marked. The trail is also a good soft surface of woodchips
mixed with the sandy soil. This surface felt good on my sore knees. Ran 32
minutes out and 29:40 back. On the way back, I concentrated on staying just
below 8:00 pace at each 1/4 mile marker - 7.5 miles
Sunday - 5:30 pm - 59 minutes around WLA and 4 laps on grass field - 6.5 miles
Weekly Mileage - 51 miles
July 4 to July 10
Monday - 3:30 - Teale Rd
just below LMU - 30 minutes - 3.5 miles
Tuesday - 6 am - 4 lap warmup, 22 minutes mostly in grass at Queen Anne Park -
3.5 miles
Wednesday - 6 am - 4 lap jog, circuit training, 4 laps in 8:00 - 3.5 miles
Thursday - 6 am - 4 lap warmup, 22 minutes mostly in grass at Queen Anne Park -
3.5 miles
Friday - 4 pm - 55 minutes in KH Park on a very hilly route - 6.5 miles
Saturday - 27 minutes at KH Ballfields half on path, half on grass field - 3
miles
Sunday - Manhattan Beach Trial - Out in 27:49, 2 min rest, Back in 29:30.
Started with the downhill section first, and it was tougher than I thought it
would be coming back, mostly up a very slight grade. Overall, very good - 7.5
miles well under 8:00 pace. 8 miles
Weekly Mileage - 31.5 miles
July 11 to July 17
Monday - 6 am Circuit
Training - 3 miles
Tuesday - 6 am - 4 laps and jogging at QA Park for 22 minutes - 3.5 miles
Wednesday - 6 am Circuit Training - 3 miles
Thursday - 6 am - 4 laps and jogging at QA Park for 22 minutes - 3.5 miles
Friday - 65 minutes in KH Park on the big hills - 7.5 miles
Satuday - 27 minutes, mostly on grass, in Fox Hills Park - 3 miles
Sunday - 10 am - Manhattan Beach Trial - 29:30 out and up, 28:53 down and back -
felt good on the first half, but tried to run fast on the way back and really
ended up suffering. Pretty much bonked with 1.5 miles to go. 7.5 miles
Weekly Mileage - 31 miles
July 18 to July 24
Monday - 6 am Circuit
Training - 3 miles
Tuesday - 6 am - 4 laps and jogging at QA Park for 22 minutes - 3.5 miles
Wednesday - 6 am Circuit Training - 3 miles
Thursday - 6 am - 4 laps and jogging at QA Park for 22 minutes - 3.5 miles
Friday - 65 minutes in KH Park on the big hills - 7 miles
Saturday - 30 minutes easy on a treadmill along with some weight training - 3
miles
Sunday - 37 minutes at LMU and Bluff Trail - 4 miles
Weekly Mileage - 27 miles
July 25 to July 31
Monday - 6 am Circuit
Training - 3 miles
Tuesday - 6 am - 4 laps and jogging at QA Park for 22 minutes - 3.5 miles
Wednesday - 6 am Circuit Training - 3 miles
Thursday - 6 am - 4 laps and jogging at QA Park for 20 minutes - 3.5 miles
Friday - 3:30 - 4 laps then Mansion Routh - 4 miles
Saturday - 8:30 am - Eagle Rock Trail in Topanga Canyon State Park - 24 minutes
from trail head to eagle rock, 40 minutes on backside trail and return - 6
difficult, hot, hilly miles
Sunday - Treadmill for 30 minutes - 3 miles
Weekly Mileage = 28 miles
August 1 to 7
Monday - 6 am Circuit
Training - 3 miles
Tuesday - 6 am - 4 laps and jogging at QA Park for 22 minutes - 3.5 miles
Wednesday - 6 am Circuit Training - 3 miles
Thursday - 6 am - 4 laps and jogging at QA Park for 20 minutes - 3.5 miles
Friday - 4 pm - 60 minutes at KH Park - 6.5 miles
Saturday - 5 pm - 30 minutes at KH Ballfields - 3 miles
Sunday - 11 am - Bel Air Rd to UCLA and back - 66 minutes (down and up a huge
hill) - 7 miles
Weekly Mileage - 29.5 miles
August 8 to 14
Monday - 6 am Circuit
Training - 3 miles
Tuesday - 6 am - 4 laps and jogging at QA Park for 22 minutes - 3.5 miles
Wednesday - 6 am Circuit Training - 3 miles
Thursday - 6 am - 4 laps and jogging at QA Park for 20 minutes - 3.5 miles
Friday - 4 pm - 80 minutes at KH Park - 9 miles
Saturday - YMCA at 5 pm - 3 miles on treadmill and weights
Sunday - 5 pm - 30 minutes at KH Ballfields - 3 miles
Weekly Mileage - 28 miles
August 15 to August 21
Monday - 6 am Circuit
Training - 3 miles
Tuesday - 6 am - 4 laps and jogging at QA Park for 22 minutes - 3.5 miles
Wednesday - 6 am Circuit Training - 3 miles
Thursday - 6 am - 4 laps and jogging at QA Park for 20 minutes - 3.5 miles
Friday - 75 minutes in Big Bear at 4 pm - mostly on the roads, bridge, and bike
path near Serrano Campground, plus a 1.5 mile loop on a nature trail - 8 miles
Saturday - 85 minutes in Big Bear at 9 am on the fire road leading out of Snow
Summit Ski Resort - 9 miles
Sunday - 50 minutes in Big Bear on Cougar Crest Trail and Pacific Coast Trail.
Felt awful, with a combination of altitude sickness (???) and a bad cold,
definitely had a fever of over 100 - 5 miles
Weekly Mileage - 36 miles
August 22 to 28
Monday - 3 pm - jog 8 laps
on track - 2 miles
Tuesday - 6 am - 4 laps and jogging at QA Park for 22 minutes - 3.5 miles
Wednesday - 6 am Circuit Training - 3 miles
Thursday - 6 am - 4 laps and jogging at QA Park for 22 minutes - 3.5 miles
Friday - 25 minutes at KH Park - 2.5 miles
Saturday - 22 minutes around house - 2.5 miles
Sunday - 30 minutes in KH Ballfields - 3 miles
Weekly Mileage - 20 miles
August 29 to September 4
Monday - 3 pm - jog 8 laps
on track - 2 miles
Tuesday - 6 am - 4 laps and jogging at QA Park for 20 minutes - 3.5 miles
Wednesday - 6 am Circuit Training - 3 miles
Thursday - 6 am - 4 laps and jogging at QA Park for 22 minutes - 3.5 miles
Friday - 25 minutes at KH Park - 2.5 miles
Saturday - 27 minutes around house - 3 miles
Sunday - 30 minutes in KH Ballfields - 3 miles
Weekly Mileage - 20.5 miles
September 5 to 11
Monday - 12 laps at JR
track in 20:52. Felt good. Wasn't intending to run hard, but ran a nice first
200 and just kept going. 4 miles
Tuesday - 6 am - 4 laps and jogging at QA Park for 20 minutes - 3.5 miles
Wednesday - 6 am Circuit Training - 3 miles
Thursday - 6 am - 4 laps and jogging at QA Park for 22 minutes - 3.5 miles
Friday - 3:30 pm = 1 mile warmup, then 10 x 400 all at about 7 min mile pace,
with 1:15 rest between each - 3.5 miles
Saturday - 7 am - jog course at Prado Park, then jog around lake at a few hours
later - total of 4.5 miles
Sunday - jog with baby stroller for 30 minutes - 2.5 miles
Weekly Mileage - 24.5 miles
September 12 to 18
Monday - 6 am Circuit
Training - 3 miles
Tuesday - 6 am - 4 laps and jogging at QA Park for 20 minutes - 3.5 miles
Wednesday - 6 am Circuit Training - 3 miles
Thursday - 6 am - 4 laps and jogging at QA Park for 22 minutes - 3.5 miles
Friday - 27 minutes at Fox Hills Park at 7 am - 3 miles
Saturday - 25 minutes around the neighborhood at 6 pm - 2.5 miles
Sunday - 30 minutes at Fox Hill Park at 6 pm - 3 miles
Weekly Mileage - 21.5 miles
September 19 to 25
Monday - 6 am Circuit
Training - 3 miles
Tuesday - 6 am - 4 laps and jogging at QA Park for 20 minutes - 3.5 miles
Wednesday - 6 am Circuit Training - 3 miles
Thursday - 6 am - 4 laps and jogging at QA Park for 22 minutes - 3.5 miles
Friday - 1 mile warmup then 25 minutes on streets around LAHS - 4 miles
Saturday - Jog course at Central Park in Huntington Beach - 3 miles
Sunday - LMU - LaPlaya Bluff Route - 36 minutes - 4 miles
Weekly Mileage - 24 miles
September 26 to October 2
Monday - Circuit Training -
30 pull ups, 100 pushups, 3 sets of situps - 3 miles
Tuesday - 4 lap warmup and 3 laps at Queen Anne Park in 20:30 sec with avg hr of
157 - 3.5 miles
Wednesday - Circuit Training - 30 pull ups, 50 pushups, 1 set of situps - 3
miles
Thursday - 27 minutes on grass at LAHS field - 3 miles
Friday - 30 minutes on grass at LAHS field - ran pretty fast - 4 miles
Saturday - 27 minutes around CC - 3 miles
Sunday - 12 laps at CCHS in 22:11 (last mile was 7:12 and first two were right
at 7:29). Planned on going 10k, but realized I was not going to make it too
well at 7:30 pace like had hoped for, so I scaled back to 3 miles - HR averaged
about 170 - 4 miles
Weekly Mileage - 23.5 miles
October 3 to 9
Monday - 25 min at 6 am,
then warmup and entire Pierce College Course as a cool down during XC meet -
total for the day = 8 miles
Tuesday - 4 lap warmup in 8:20, then 45 min continuous running at Lucerne and
Queen Anne Park, then 4 laps finish in 7:20 - 7.5 miles
Wednesday - 25 minutes easy at 6 am - 2.5 miles
Thursday - 5 miles at Griffith Park
Friday - 3 miles easy on Woodward Park Course, 3 miles fast in 22:25 - 6 miles
Saturday - 2.5 miles running around before and during XC race, 3 miles after
races in 22:22 (very hard in first two miles in 13:50, but then pretty much died
and shut it down) - 5.5 miles
Sunday - 8 miles - JR Track to KH Bathrooms and back, plus 35 minutes in the
park
Weekly Mileage - 42.5 miles
October 10 to 16
Monday - 30 minutes at 6 am
- 3 miles
Tuesday - 30 minutes at 6 am - 3 miles
Wednesday - Griffith Park - 45 minutes - 5 miles
Thursday - 3:30 pm - 4 laps on LAHS track, then 45 minutes at Lucerne and Queen
Anne Park, then 4 laps on LAHS track in 7:25 - 7.5 miles
Friday - KH Park - 45 minutes - 5 miles
Saturday - 48 minutes in Westchester - 5.5 miles
Sunday - KH Park - 4 laps of 2k loop - 5 miles
Weekly Mileage = 34 miles
October 17 to 23
Monday - Pac Pacific Park -
1 fast lap on pavement in 4:25 - Raining hard - 6 miles
Tuesday - 4 laps on track, then Olympic to Highland to 3rd street - 4 miles
Wednesday - 4 laps on track, then 7 laps at Lucerne Park - 5 miles
Thursday - 45 minutes at Griffith Park - 5 miles
Friday - 6 am - 12 laps on LAHS Track in 26 min - 3 miles
Saturday - Ran at Mt Sac - 3 miles
Sunday - 3 miles at KH Ballfields
Weekly Mileage - 29 miles
October 24 to 30
Monday - 4 laps on track,
then Pan Pacific - going there on 3rd, back on Beverly - 7 miles
Tuesday - 6 am - 4 laps on track then 27 min on streets - 4 miles
Wednesday - 12 laps at 8:15 pace - 4 miles
Thursday - 4 laps then Melrose loop at 6 am - 6 miles
Friday - 4 laps then 10 min on streets - student getting hit by car while going
thru cross walk cut things much shorter than planned - 2 miles
Saturday - 60 minutes to WLA and back - 7.5 miles
Sunday - 35 minutes - 4 miles
Weekly Mileage - 34.5 miles
October 31 to November 6
Monday - 7 am - 38 minutes
at Fox Hills Park in grass, 3:30 pm - 4 laps, golf course loop, then 4 x 200 at
about 43 avg. - 10 miles for the day
Tuesday - 7 am - 15 min to KH ballfields, 4 loops of perimeter in 38:19, 15
minutes back home - 7 miles, 3 miles at 3:30 easy at LAHS - 10 miles for the day
Wednesday - Manhattan Beach Valley Trail - 7.5 miles - ran slow and had problems
toward the end. Got dehydrated and started cramping. Had to stop and sit down
with about 1/2 mile to go on the trail. 5 pm - ran 2.5 miles easy at Pierce
College on XC course - 10 miles for the day
Thursday - 4 miles at Fox Hills Park on the trail with baby stroller. 3 pm - 6
miles on the track at LAHS like this - 1 miles, break, 1 mile break, 3 miles,
break, 1 mile - all at about 9 min pace - 10 miles for the day
Friday - 8 am - 7 miles at WLA, 3 pm - 3 miles on the LAHS track - 10 miles for
the day
Saturday - 5:30 pm - run 25 minutes thru Ladera Heights on the north side of
Slauson - 2.5 miles
Sunday - 45 minutes in Fox Hills area - 4.5 miles
Total Weekly Mileage - 57 miles
November 7 to 13
Monday - 2 miles at the
LAHS track
Tuesday - 2 miles at the LAHS track
Wednesday - 3.5 miles to Tar Pits and back
Thursday - 20 minutes in am, and 22 minutes in pm - 4.5 miles
Friday - 36 minutes in KH Park on West side - 4 miles
Saturday - 42 minutes to Westchester overlook - 5 miles
Sunday - 12 laps at CCHS - 110, 112, 109, 111, 108, 106, 109, 108, 111, 111,
107, 111 - 21:59 - not too hard at all - 5 miles
Weekly Mileage - 26 miles
November 14 to November 20
Monday - 3 miles at Fox
Hills park pushing Kasia in the stroller
Tuesday - House to KH Park - 50 minutes - 6 miles, swim 500 yds in the evening
Wednesday - 4.5 miles on LAHS track
Thursday - 30 minutes at LaPlaya Park in am, 2 miles at LAHS track in pm, swim
500 yds in evening - 5.5 miles running
Friday - 67 minutes in KH park at noon hour - 7.5 miles
Saturday - 20 laps at Pierce College track in 40 minutes - 5 miles - It was very
hot and dry with Santa Anas blowing.
Sunday - Santa Monica HS to 22nd str. drinking fountain on San Vincente - very
hot with Santa Anas still blowing - 10 miles
Weekly Mileage - 41.5 miles
November 21 to November 27
Monday - 4 miles on LAHS
track
Tuesday - 40 minutes at KH Park in am - 4.5 miles
Wednesday - 5 x mile @ 10 min at WLA track - each mile was just under 7 min. 7
miles total
Thursday - 60 min to KH ballfields - 7 miles
Friday - 3 miles at LAHS track in 23:50
Saturday - 4 miles at Fox Hills Park - 6 laps in 3:55, 3:53, 3:50, 3:48, 3:45,
3:22
Sunday - 5 laps on WLA grass field in 14:50 - 60 minutes - 7 miles
Weekly Mileage - 36.5 miles
November 28 to December 4
Monday - 6 miles at LAHS, 3
on streets, 3 on track
Tuesday - 60 min pushing baby stroller along beach path - 6 miles. Swim 500 yds
in pm at YMCA.
Wednesday - 25 laps at LAHS in 49:24 - felt easy - 6 miles
Thursday - Run 60 min on LAHS field, all on grass - 7 miles
Friday - Run 58 min pushing baby stroller in neighborhood - 6 miles
Saturday - 40 minutes in neighborhood - 4.5 miles
Sunday - 60 minutes at LMU and on Bluffs Rd - 7 miles
Total Weekly Mileage - 42.5 miles
December 5 to 11
Monday - Run 4 miles on
LAHS track, all with significant rest in between each one. The second mile was
run in 6:55.
Tuesday - Run 57 minutes on Playa beach path pushing baby stroller - 6 miles.
Swam 700 yds at YMCA.
Wednesday - 56 minutes at 11:30 am, then 4 miles on LAHS track - 10 miles for
the day
Thursday - 3 x mile @ 10 min at WLA track (7:00, 7:00, 6:52) felt easy, loop to
WLA and home is 5 miles, total for the day is 8 miles. In the evening, swim 500
yds at YMCA
Friday - 4 miles with 10 laps in 19:53 at LAHS
Saturday - 3 miles in 23:30 on LAHS track, then 32 minutes in KH Park West
starting from CC Dog Park - total for the day - 6.5 miles
Sunday - Santa Monica HS to Brentwood GC - 40:30 to GC, 17:26 around GC, 36:34
back from GC - 94:31 total time, stopping watch for traffic and water stops - 12
miles
Weekly Mileage - 50.5 miles
December 12 to 18
Monday - Run 2 miles on
LAHS track, then to Tar Pits - 5 miles
Tuesday - 28 minutes at LA Playa School Park - 3 miles
Wednesday - 20 laps on LAHS track with 2 x 800 with 3 min rest in between in
2:58 and 3:03 - 5 miles
Thursday - Playa Beach run pushing stroller, 30 min out, 33 min back - 6 miles
Friday - 3 miles on streets, 3 miles on LAHS track - 6 miles
Saturday - 3 miles on grass at SAMOHI, 3 miles on LAHS track in 23:30 - 6 miles
Sunday - 3.5 miles at 4:30 am - had to run really early because we were flying
to Chapel Hill at 8 am
Weekly Mileage - 34.5 miles
December 19 to 25
Monday - 50 min in Duke
Forest around the Washington Duke Golf Course - it is a nice well-marked running
course with rolling hills, each loop is 5k and I ran it twice. On the second
loop I ran two consecutive miles in 14:30 - 6 miles
Tuesday - 70 min along rt. 54 heading west toward NC Uni campus, then ran thru
Medowmount development - 8 miles
Wednesday - 3 miles from Beth's house to the end of the Booker Creek path and
back
Thursday - 50 minutes in the Meadowmount development - mostly on soft trails in
the forest and a little on the Chapel Hills Country Club, holes 8 and 9 - 5.5
miles
Friday - 53 minutes along UNC XC course and in the UNC botanical gardens. Nice
soft trails. 6 miles
Saturday - 3 miles around UNC campus
Sunday - 10k on UNC track - 7:11, 7:17, 7:14, 7:16, 7:16, 7:14, last lap in 96 -
total time of 45:06 - fastest time for 25 laps since I turned 30. Total for the
day - 7.5 miles
Weekly Mileage - 39 miles
December 26 to December 31
Monday - The NC Tarheel XC
course - 3 miles
Tuesday - Back in LA, LMU to Playa Vista Trail - 50 minutes - 6 miles
Wednesday - JR Track - 1600 in 6:58, 2 x 800 in 3:32, 3:28, 4 x 400 in 98, 98,
98, 96 - 2 mile warmup, 1 mile cool down - 6 miles total
Thursday - 12 laps at LAHS track in 23:55 - 3 miles
Friday - 2 mile warm up, then 12 laps with 200 easy, 200 hard, 26:30 total and I
did the 200s in about 50 avg., then a 1 mile cool down - 6 miles
Saturday - 30 minutes on the grass field at LAHS in a pouring rain 3 miles
Total Weekly Mileage 27 miles excluding Sunday
Total For the Year = 1642 miles