Great Holiday Run

 We had a great group join us on Christmas Eve morning, about 18 runners braved the cold temps, and we took off just a few minutes right after 7am.  We headed down the alley, went just a bit over a mile, turned around and came back.  We then went all the way up to the Totem Pole before turning back.  We completed 10.2 miles, did it just over 2 and a half hours and hit an average pace of 15:10 mile.

There were quite a few other groups out there, most of them starting from the Totem Pole, and it was great that Rusty and the LA Running Club had water stations set up at the usual spots for everyone, a nice treat.  The run was fairly routine, and everyone did really great....an easy 10.  The only mishap was Erica, one of our runners turned her ankle in the alley, and had to cut short her workout....I hope it wasn't too bad.

We will be meeting next Sat....same place ....same time....so if you're around please come out and join us.  Most of the folks parked in the streets near the school, I ended finding good non-metered parking on Windward..just east of the traffic circle.

I hope everyone had a great holiday...I ended up in San Jose with my family and in-laws...and had a pretty good day of eating and more eating...half watching all the football and basketball games..at least when I wasn't napping on the couch.  It's pretty standard fare....and I guess this is what is considered our tradition now, and especially for my kids, it's what we do every year, and there's nothing wrong with that...in fact I do look forward to it. There are less presents now under the tree, since the kids have all pretty much outgrown the toys....so now it's mainly gift cards and such, but we still gather around...and that's the tradition that's worth continuing.

Have a relaxing week as we head toward the new year....cuz we got some serious running to do right after that.

take care,

Walt

Primordial Ooze

I'm not one to dwell too much on hard luck and bad circumstances, but boy this week has really started off with a wrong step.  I actually hope I'm the only one going through some tough times, but maybe it's a bit more widespread.  It seems to have started after the weekend of the lunar eclipse.....good thing it doesn't come around too often.

In any case, lots of mishaps which started with a "must get there" shipment, which Fedex did not accomplish due to a plane malfunction.  This then led to a multiple series of phone calls, last minute changes, a few mistakes, lots of frustration, long days and nights, and a final hand delivery today. Ironically the non-delivery to New York ended up with a drop off in LA.  And then just when things were finally resolved, I got hit with yet another disappointment due to a mistake made on yet another project. Toughest week I've had in a long time.....and it's only Tuesday.

To put this in perspective...that being the only thing one can do it these situations....no one got injured, no life threatening situations, not even a bruise was sustained....only a lot of pride and a bit of money was lost.  Will I ever work in this town again...probably....will I get over this...of course...I'm just going to try and lay low for a few days.

Now I know that I'm still very fortunate, and I wouldn't be surprised if a few folks out there have it a lot worse, and this being the holiday season, that can really be difficult.  It's like having a bad trip to Hawaii....nothing like trouble in paradise...that really sucks....I know... cause I've had that happen too.

So today, when I did the special hand delivery, I found myself out near the La Brea Tar pits, and I decided I needed a little break from the craziness...I went into the park to look at the primordial ooze....just like it was so many years ago.  The tar and crude is still bubbling there, releasing natural gasses formed from the remains of a civilization long past gone.

  I just needed to take a break and it was good to see something so primal to remind me how infinitesimal our problems can be sometimes. The weird thing is that I crossed the street and there at the corner was all this crude oil bubbling up from the ground.....some DWP guys came by and started to deal with it, so it was interesting that in this day and age, the results of the past are literally still oozing out of the ground.  

One of the guys talked about how there use to be oil derricks throughout LA, but they are still pumping it out of the ground all along the Miracle Mile where we were.

Marina Del Rey

Echo Park

Huntington Beach

I'm not sure what all this means, or what this all adds up to....I just know it's been a while since I've had so many things go wrong in such a short time, but I also know that it's important to not let this stuff overwhelm me.  When things seem like they're out of control, that's when it's important to hunker down and not lose perspective.  I did a lot of apologizing and doing what was necessary to fix things right, and it was important to keep the communication channels open, and it was tough, but I still had to keep things positive.  It's about endurance, and I know I can do that....cuz I'm RW5...and that's we got going.

So as the holiday season comes on down....and if you just aren't feeling the holiday spirit...hang in there...times can me more difficult during these next few weeks, but know that you can keep it going...you can see it through...we're all RW5...and that means a lot.

take care and see you soon,

Walt

Tuff 16

This Sat. was a good tough workout.  We started with about 20 runners, and covered 16.4 miles, did it in 4:13 for an average of 15:21pace.  This wasn't bad at all given the amount of hill work that was done.  Definitely by staying on the North course, we're getting more than our daily requirement of hill training.  But I have a feeling, that even for those who are struggling a bit with this....we are all going to be so much stronger and prepared for the marathon, and we'll be thankful for this bit of hard work.

The morning started fairly chilly, and I kept my light windbreaker on for a bit, but as usual, by about a mile or so into it, I tied it around my waist.  Now that we've gone up to 26th and San Vicente a few times now...I could sense the group's strength and stamina in dealing with this.  Now we just got to keep it going once we get up there.  Doing the golf course loop, is a new diversion, and that we will also get more used to.  Then this week, they threw in the extra mile loop going north on 26th.  This is even more hill work, half a mile up, with a half back down. 

I had to leave the group early during the run.....just as we got into the golf loop, but I did drive the extra loop in the morning just to see what it was like, and there is a bit of climb right in the middle of it...so it sounds like the group hung in there to take care of this.  But don't worry, when we come back from the New Year...I'll get a chance to do this exact run in total.

So don't despair...this stuff is tough, and we'll get better each week as we keep this up, we're getting stronger bit by bit.

So have a great holiday coming up, and try and get some runs in if you're getting out of town, but if not, join us at the flag poles, we'll be there for a few fun runs.

Have a great week,

Walt
 

The Hills have It

Ready to hit those hills

Yesterday, we had about 22 runners join us for pretty tough run.  It started with cold temps, and a nifty lunar eclipse which one got to see heading out in the morning.  We started just a few minutes after 7am and went north.  The idea of the early start was to get going before everyone, and then finish within a reasonable time...and not be the last ones coming in all the time.  I think this worked out fairly well, and even though we got passed by the faster groups, it was actually nice to have company during our runs.

We went just a tick over 15miles, did in just under 4 hours, and averaged just a bit over out target pace.  We did take a bit of a bathroom break before heading up San Vicente, since by going this total north course, we knew there would not be any bathrooms once we headed up the hill. And we definitely got our dose of hill work.  Once we got up to the top at 26th St., we continued all the way to Bundy, which was basically flat with just a bit of downhill, and then proceed right and circumnavigate the golf course up there.  By extending the route with this south loop, we added a bit over 3 miles, to get the full 15. What was most interesting is that this was new territory for all of us, and even though there were a few hills thrown in, this was a very nice quiet residential neighborhood. 

A sunny day in the neighborhood

We saw quite a few great estates, and I guess this was officially the Brentwood area, but I liked the idea of going into an area we've never been before.  It was a nice diversion, and once we came back onto San Vicente, all we had to do was to head back downhill and finish the run.  I'm not suggesting it was an easy day...I was totally beat and sore by that night, and the bottoms of my feet were very sore, in fact I do believe it's time to switch to a new pair of shoes, this pair has seen it's day.  The fact that it did warm up a bit, but remained cool enough, did help, and I felt that even though the group was very tired at the end, we stuck together enough and really had a great workout. These are the kind of days where I feel we really elevate our ability and performance...to finish well in spite of a tough day.

Exploring new frontiers

We'll be heading up to the top quite a few more times, so I'm sure we'll just get more used to it, and for those who missed it...don't worry, there will be plenty of opportunity to join us for some nice tough workouts.

Keep up the good work,

Walt

Way Too Cold

This week, the mornings have been way too cold.  I did get out, but boy was that a chilly morning. It took me 20 mins. of running to warm up, and that was with a windbreaker on.  Hope you folks are doing okay too. I have to admit, I wasn't able to get a second run in...just couldn't do it.  I know that's a bad example for the group....but I have to be honest...it was just too darn cold.  Plus my week has been a bit busier, wrapping up my classes, and spending a few more hours with the students as final projects are coming due.

So this weekend, remember we're meeting a half hour earlier...try to get to the school around 6:30am...do your bathroom thing, and meet at the flag poles by 6:45am.  We'll do some warmup stretches and then start running by 7am.  If it's going to be as cold as I think, then we're not going to wait around for any late comers.  We will start off heading NORTH right away.  We'll be going all the way up San Vicente and 26th...then continue onward to Bundy, and then do a new loop, making a right and going around some golf course before heading back down.  This is something new for all of us. We'll be going for a 15 mile run.

Now if you've been behind a bit, that's okay...come out and join us for a partial run, and see how far you can go, and then take it easy heading back.  I would say try and keep up with us for the first 4 miles or so and then take your time heading back...that would still count as an 8 mile loop.

---------

A week or so ago, my youngest daughter, Anna, injured her knee again while practicing for basketball.  She's 16, and has played basketball since she's been 7, and in the last few years, this knee has been a problem.  I believe this is the third time she's dislocated it.  It's nothing real serious....it just pops out, and resets itself...but painful and this means she's out again from playing.   As a sophomore, she had made the Varsity, and the season was just about to start.  She did play during the preseason, and did very well, but this will set her back.....again.

But because of all the physical therapy from the last time....the recovery seems a bit faster this time....so it's still too early to tell, but hopefully it won't be too prolonged. I told the coach that if she wanted to replace Anna...that would be okay...because it's too hard to know if she'll recover in time to play this season.  The entire team was also scheduled to play a special tournament in San Diego during the Christmas break, and it's a great chance for the girls to bond since they all spend a few nights together in a hotel.  I also wasn't sure if Anna would go, since she wouldn't be playing that soon. But the coach said...of course she wanted Anna to go...she's part of the team, and she's not interested in replacing her.

I really appreciated this sentiment, and I told Anna...who is obviously frustrated by her condition, and a bit low in enthusiasm...but I told her....it's not all about her, it's about the team, and this sense of spirit and bonding is important...the team has to stick together...regardless of her  condition. I'm not sure if Anna will get all this, and there is no telling when she'll be back to full form...but I hope things will all work out.

I know that a few of our runners are also struggling to get back into full form for our group too, and some may be able to get there, and there may be some who won't... but know that just by trying, there is always the chance, if not this time, perhaps some other time.  I guess that's the lesson I'd like my daughter to learn...is that she has to keep trying, and get stronger.  Basketball may not be the best sport for her...due to her knee issue....maybe she can try the swim team, a sport with less physical stress....but I feel it's important at here age to be involved with a team sport.

Running may not seem like a team sport..since the marathon is such an individual effort...but the group runs which we do seem to transcend that...and in that way...we bond with each other. This may be a bit of a stretch..but I learned something from the basketball coach this week, and I hope that I can someway get that sense of group across to my daughter, and to our RW5.  It's something worth striving for...

See you there early,

Walt

Mile 9 - Feeling Fine

Mary brings the crew home

Beautiful day at the beach

This Sat. we had 25 runners, and even though it was a bit chilly in the morning, it warmed up a bit, but didn't get too hot. It was a great day to do the recovery run, and the group stayed tight all the way.

We covered our 9 miles and came in on pace.  We went North and turned around at 10th Street and San Vicente.  The major announcement this week is that we'll be using the North course as our primary route.  In the past, as we built up the mileage, we would use both the north and south courses to accommodate the distance, but because of the lack of volunteers and staff, this has limited the number of water stations. So the decision is to keep it all going in the same direction.  Some of the longer runs will involve looping around 26th and San Vicente and in this way, everyone is never too far from a water station, which is also a safety issue, in that the water stations also serve as medical stations, and if folks get injured, the people at the water station can pick up and transport folks back.
  
Now the other news is that RW5 will start meeting earlier from now on.  Starting this coming Sat. Dec. 10, we will meet at the flagpoles at 6:45am, and start our run at 7am. So try and get to the school by 6:30am, use the bathroom and head directly to the flagpoles.  We will head North and follow the course as listed. 

The only time when there is an exception to this schedule is if it's raining or been raining, and to avoid a muddy path up San Vicente, we will all head South.  Sometimes this decision will not be made till Sat. so always try to be on time. 

It's very important from now on to keep up with your weekly workouts...the mileage is going up, and everyone has to really commit to keeping up.  If it starts to get  cold, windy, or wet....try and scope out an alternate plan to do your workout indoors, even if that means spending time on an treadmill....it's better than nothing. You should be running at least twice a week...averaging about 45 min. workout each time.  No workout on Fridays...that's when you should rest up for the weekend.

RW5 will still meet as a group before Christmas and New Years, even though the school will be closed.  The trick is to find street parking near the start....just be sure to double check the signs as far as legal parking.  We know many folks may be gone for the holidays, but if you're around, come down and join us.  More details as we get near.

have a great week,

Walt