A Runner and a Part Time Blogger...

Kaiser Permanente SF Half Marathon

admin — Sun, 07 Feb 2010 23:12:45 +0000

http://www.dailymile.com/people/jbone66/entries/936906

I have updated WordPress

admin — Thu, 29 Oct 2009 22:28:06 +0000

It has been an eternity since I have posted something here… I hope to start it up again (part-time at minimum!!).

Napa Valley Marathon

admin — Thu, 12 Mar 2009 04:29:12 +0000

Activity

Route:	–	Elev. Avg:	0 ft
Location:	Calistoga, CA	Elev. Gain:	+0 ft
Date:	03/01/09	Up/Downhill:	[+0/-0]
Time:	08:00 AM	Difficulty:	0 / 5.0

Performance

Distance:	26.41 miles
Time:	3:24:28
Speed:	7.7 mph
Pace:	7' 45 /mi
Calories:	2928

Notes

It rained the entire time! Not one peek of sunshine.

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 05	+0' 20	7.4	-0.3	– ft
2	7' 58	+0' 13	7.5	-0.2	– ft
3	7' 48	+0' 03	7.7	-0.1	– ft
4	7' 53	+0' 08	7.6	-0.1	– ft
5	8' 02	+0' 17	7.5	-0.3	– ft
6	8' 01	+0' 16	7.5	-0.3	– ft
7	7' 53	+0' 08	7.6	-0.1	– ft
8	7' 53	+0' 08	7.6	-0.1	– ft
9	7' 54	+0' 09	7.6	-0.2	– ft
10	7' 57	+0' 12	7.5	-0.2	– ft
11	7' 46	+0' 01	7.7	-0.0	– ft
12	7' 48	+0' 03	7.7	-0.1	– ft
13	8' 15	+0' 30	7.3	-0.5	– ft
14	7' 22	-0' 23	8.1	+0.4	– ft
15	7' 05	-0' 40	8.5	+0.7	– ft
16	7' 21	-0' 24	8.2	+0.4	– ft
17	7' 03	-0' 42	8.5	+0.8	– ft
18	7' 04	-0' 41	8.5	+0.7	– ft
19	7' 14	-0' 31	8.3	+0.5	– ft
20	7' 34	-0' 11	7.9	+0.2	– ft
21	7' 20	-0' 25	8.2	+0.4	– ft
22	7' 21	-0' 24	8.2	+0.4	– ft
23	7' 32	-0' 13	8.0	+0.2	– ft
24	7' 58	+0' 13	7.5	-0.2	– ft
25	8' 29	+0' 44	7.1	-0.7	– ft
26	8' 20	+0' 35	7.2	-0.6	– ft
end	7' 47	+0' 02	7.7	-0.0	– ft
Versus average of 7' 45 min/mile

Posted from bimactive.com

Local Run

admin — Sun, 11 Jan 2009 05:46:52 +0000

Activity

Route:	–	Elev. Avg:	154 ft
Location:	–	Elev. Gain:	+3 ft
Date:	01/10/09	Up/Downhill:	[+685/-682]
Time:	10:32 AM	Difficulty:	3.4 / 5.0

Notes

I managed to get some back road running in however this run was comprised of mainly roads. Blue skies and cool weather…

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 05	-0' 15	7.4	+0.2	-56 ft
2	8' 22	+0' 02	7.2	-0.0	+46 ft
3	8' 44	+0' 24	6.9	-0.3	+36 ft
4	8' 04	-0' 16	7.4	+0.2	-36 ft
5	8' 01	-0' 19	7.5	+0.3	-46 ft
6	8' 07	-0' 13	7.4	+0.2	-33 ft
7	8' 21	+0' 01	7.2	-0.0	-3 ft
8	8' 23	+0' 03	7.2	-0.0	+4 ft
9	8' 20	+0' 00	7.2	+0.0	-36 ft
10	8' 18	-0' 02	7.2	+0.0	-13 ft
11	8' 17	-0' 03	7.2	+0.0	-3 ft
12	8' 17	-0' 03	7.2	+0.0	+13 ft
13	8' 23	+0' 03	7.2	-0.0	0 ft
14	8' 35	+0' 15	7.0	-0.2	+23 ft
15	8' 46	+0' 26	6.8	-0.4	+92 ft
end	8' 29	+0' 09	7.1	-0.1	+17 ft
Versus average of 8' 20 min/mile

Posted from bimactive.com

Monterey Coast Run

admin — Fri, 02 Jan 2009 06:29:18 +0000

The family spent the day after Christmas in the coastal town of Monterey, CA. On the morning of the 27th, I dressed in layers and went on a run along the coast. It was a breathtaking run and breathing in that fresh air charged me up. I did overdress and would have been fine in shorts and a long sleeve technical shirt.

Activity

Route:	–	Elev. Avg:	18 ft
Location:	Monterey, CA	Elev. Gain:	+0 ft
Date:	12/27/08	Up/Downhill:	[+380/-380]
Time:	08:08 AM	Difficulty:	2.9 / 5.0

Performance

Distance:	10.33 miles
Time:	1:23:26
Speed:	7.4 mph
Pace:	8' 05 /mi
Calories:	1155

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 20	+0' 15	7.2	-0.2	+7 ft
2	8' 03	-0' 02	7.5	+0.0	-17 ft
3	8' 22	+0' 17	7.2	-0.3	-4 ft
4	8' 18	+0' 13	7.2	-0.2	-10 ft
5	8' 14	+0' 09	7.3	-0.1	0 ft
6	8' 18	+0' 13	7.2	-0.2	+10 ft
7	7' 58	-0' 07	7.5	+0.1	+6 ft
8	8' 03	-0' 02	7.4	+0.0	+13 ft
9	7' 36	-0' 29	7.9	+0.5	-26 ft
10	7' 48	-0' 17	7.7	+0.3	0 ft
end	7' 36	-0' 29	7.9	+0.5	+19 ft
Versus average of 8' 05 min/mile

Posted from bimactive.com

Annual Holiday 10k Race

admin — Fri, 02 Jan 2009 06:25:53 +0000

I ran the Annual Holiday 10k race that was held on 12-13-2008. It was a VERY cold morning. It took around 1 mile to get my legs and body warmed up. There is one fairly steep incline on this course that makes it very difficult to break any 10k PR.

My official time was 41:02. First place in my age group, 7th place overall. All the speedsters decided to stay in the warmth this particular morning!

Activity

Route:	–	Elev. Avg:	188 ft
Location:	Antioch, CA	Elev. Gain:	-10 ft
Date:	12/13/08	Up/Downhill:	[+610/-620]
Time:	09:32 AM	Difficulty:	2.8 / 5.0

Performance

Distance:	6.26 miles
Time:	0:41:11
Speed:	9.1 mph
Pace:	6' 35 /mi
Calories:	688

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	6' 33	-0' 02	9.2	+0.0	-49 ft
2	6' 26	-0' 09	9.3	+0.2	-49 ft
3	7' 01	+0' 26	8.5	-0.6	+76 ft
4	6' 44	+0' 09	8.9	-0.2	+3 ft
5	6' 35	+0' 00	9.1	-0.0	+14 ft
6	6' 17	-0' 18	9.5	+0.4	-13 ft
end	6' 31	-0' 04	9.2	+0.1	+10 ft
Versus average of 6' 35 min/mile

Posted from bimactive.com

Lafayette/Moraga Run

admin — Sat, 27 Sep 2008 22:00:51 +0000

Last weekend I ran 23 Miles through the trails of Los Vaqueros which involved a steep climb up to the dam. It was a great day and a good workout (street and trails with rolling hills).

Today, I stepped it down a notch and finally got around to running the Lafayette/Moraga trail. Despite the warmish weather, there were a lot of runners, walkers, and cyclists out. It was nice running someplace new (new scenery is always refreshing). As a matter of fact, I saw a friend/co-worker who was also going for a run. I started in the heart of Lafayette and ran to the trail entrance (which wasn’t hard to find – luckily). I ran to Moraga and ended up at a park where there were booths and activities being setup for the Pear Festival that would be occurring later in the day. I ran past the park and ultimately turned back around. Once I returned to the trail entrance, I made my way back to Mount Diablo Blvd, and headed towards the Lafayette Reservoir. Getting to the reservoir is a workout in itself because of the steep climb that leads to the reservoir. I then ran around the perimeter of the reservoir (along with a bunch of other runners and walkers). Running around the reservoir isn’t a flat endeavor and includes a handful of rolling climbs. I ran to the reservoir to meet up with some friends who were also out and about getting their morning workout out of the way. Once I found them, I stopped (mile 17) and shot the breeze with them for around twenty minutes. After the chit-chat, I headed out of the reservoir and ultimately back to my car. It was a great run despite the warm weather. I certainly cannot wait to do it again.

Activity

Route:	–	Elev. Avg:	416 ft
Location:	Lafayette, CA	Elev. Gain:	-43 ft
Date:	09/27/08	Up/Downhill:	[+1430/-1473]
Time:	08:45 AM	Difficulty:	4.8 / 5.0

Weather:	Fair
	79 F temp; 32% humidity
	78 F heat index; winds N 6

Performance

Distance:	20.32 miles
Time:	2:49:21
Speed:	7.2 mph
Pace:	8' 20 /mi
Calories:	2253

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 22	+0' 02	7.2	-0.0	-42 ft
2	8' 25	+0' 05	7.1	-0.1	+53 ft
3	8' 28	+0' 08	7.1	-0.1	+59 ft
4	8' 40	+0' 20	6.9	-0.3	+138 ft
5	8' 18	-0' 02	7.2	+0.0	+3 ft
6	8' 20	+0' 00	7.2	-0.0	+16 ft
7	9' 30	+1' 10	6.3	-0.9	-50 ft
8	8' 32	+0' 12	7.0	-0.2	+89 ft
9	8' 04	-0' 16	7.4	+0.2	-118 ft
10	7' 58	-0' 22	7.5	+0.3	-78 ft
11	8' 00	-0' 20	7.5	+0.3	-68 ft
12	8' 01	-0' 19	7.5	+0.3	-72 ft
13	9' 56	+1' 36	6.0	-1.2	+43 ft
14	8' 22	+0' 02	7.2	-0.0	+76 ft
15	9' 55	+1' 35	6.0	-1.2	+75 ft
16	8' 20	+0' 00	7.2	+0.0	+26 ft
17	8' 16	-0' 04	7.2	+0.0	-26 ft
18	19' 36	+11' 16	3.1	-4.1	-121 ft
19	8' 27	+0' 07	7.1	-0.1	-53 ft
20	9' 57	+1' 37	6.0	-1.2	-19 ft
end	10' 39	+2' 19	5.6	-1.6	+29 ft
Versus average of 8' 20 min/mile

Posted from bimactive.com

SF Marathon 2008

admin — Wed, 06 Aug 2008 05:51:45 +0000

This was the third year in a row that I have run the San Francisco Marathon. Unlike the last two years, this year’s SF Marathon was held during the month of August (instead of late July).

To be honest, I didn’t train too much for this particularevent. I just ensured that I completed my weekly long runs. My weekday runs were sporadic and didn’t follow a tight schedule.

The strangest thing about this year’s SF marathon is that I had to to go to the bathroom six times! My already weak bladder was even weaker! I didn’t over indulge in the water or sports drink before the marathon so I am not entirely sure what happened.

Nevertheless, I enjoy running in the city that I was born and the weather was nice, cool, and crisp. Running across the Golden Gate Bridge this year was scenic. There was no fog masking the spectacular view from the bridge.

Chances are, I will be doing it again next year!

Performance

Distance:	26.70 miles
Time:	3:31:47
Speed:	7.6 mph
Pace:	7' 56 /mi
Calories:	2963

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	7' 58	+0' 02	7.5	-0.0	– ft
2	8' 00	+0' 04	7.5	-0.1	– ft
3	9' 19	+1' 23	6.4	-1.1	– ft
4	7' 42	-0' 14	7.8	+0.2	– ft
5	8' 05	+0' 09	7.4	-0.1	– ft
6	8' 13	+0' 17	7.3	-0.3	– ft
7	7' 38	-0' 18	7.9	+0.3	– ft
8	7' 30	-0' 26	8.0	+0.4	– ft
9	7' 32	-0' 24	8.0	+0.4	– ft
10	7' 32	-0' 24	8.0	+0.4	– ft
11	7' 24	-0' 32	8.1	+0.5	– ft
12	7' 47	-0' 09	7.7	+0.1	– ft
13	7' 50	-0' 06	7.7	+0.1	– ft
14	7' 23	-0' 33	8.1	+0.5	– ft
15	7' 38	-0' 18	7.8	+0.3	– ft
16	7' 58	+0' 02	7.5	-0.0	– ft
17	8' 25	+0' 29	7.1	-0.4	– ft
18	7' 42	-0' 14	7.8	+0.2	– ft
19	7' 46	-0' 10	7.7	+0.1	– ft
20	8' 01	+0' 05	7.5	-0.1	– ft
21	7' 50	-0' 06	7.7	+0.1	– ft
22	7' 30	-0' 26	8.0	+0.4	– ft
23	8' 04	+0' 08	7.4	-0.1	– ft
24	8' 00	+0' 04	7.5	-0.1	– ft
25	8' 05	+0' 09	7.4	-0.2	– ft
26	8' 24	+0' 28	7.1	-0.4	– ft
end	8' 20	+0' 24	7.2	-0.4	– ft
Versus average of 7' 56 min/mile

Posted from bimactive.com

Walnut Creek – Trails II

admin — Fri, 01 Aug 2008 07:26:13 +0000

I hit the trails again to cram in more hill training to ready up for the SF Marathon. I explored the trails over at Borges Ranch (near Northgate). It was a good workout and a beautiful day.

Activity

Route:	–	Elev. Avg:	338 ft
Location:	Contra Costa, CA	Elev. Gain:	+3 ft
Date:	07/27/08	Up/Downhill:	[+997/-994]
Time:	11:00 AM	Difficulty:	3.3 / 5.0

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 37	-0' 17	7.0	+0.2	-7 ft
2	8' 54	+0' 00	6.7	-0.0	+52 ft
3	9' 39	+0' 45	6.2	-0.5	+332 ft
4	9' 09	+0' 15	6.5	-0.2	+9 ft
5	9' 16	+0' 22	6.5	-0.3	+33 ft
6	8' 45	-0' 09	6.8	+0.1	-328 ft
7	8' 50	-0' 04	6.8	+0.0	-46 ft
8	8' 40	-0' 14	6.9	+0.2	-36 ft
end	6' 55	-1' 59	8.7	+1.9	-6 ft
Versus average of 8' 54 min/mile

Posted from bimactive.com

Walnut Creek – Trails/Hills

admin — Sun, 27 Jul 2008 07:20:59 +0000

The San Francisco Marathon is one week away (my third time running this marathon). Though I am in taper mode, I did not do much running this week (not even enough to meet my taper requirements). This week was full of stress and worry that running definitely had to be placed low on my priority list. I did run my hilly course however. This particular loop consisted of a trail that leads up to a spectacular view of Walnut Creek followed by a hilly neighborhood pavement run. Overall I felt good (and no rattlesnakes were spotted on the trail). Today I did a 10k on the dreadmill.

Activity

Route:	–	Elev. Avg:	315 ft
Location:	Contra Costa, CA	Elev. Gain:	+3 ft
Date:	07/24/08	Up/Downhill:	[+1079/-1076]
Time:	07:31 PM	Difficulty:	3.3 / 5.0

Map

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	8' 46	-0' 06	6.8	+0.1	+40 ft
2	9' 14	+0' 22	6.5	-0.3	+115 ft
3	9' 26	+0' 34	6.3	-0.4	+168 ft
4	8' 43	-0' 09	6.9	+0.1	-75 ft
5	8' 36	-0' 16	7.0	+0.2	-240 ft
6	8' 33	-0' 19	7.0	+0.2	-10 ft
7	9' 30	+0' 38	6.3	-0.5	+341 ft
8	8' 26	-0' 26	7.1	+0.3	-308 ft
end	8' 27	-0' 25	7.1	+0.3	-26 ft
Versus average of 8' 52 min/mile

Posted from bimactive.com