29:56 Beeshes!

Check Flavor's clock, yo—I finally hit the sub-30:00 mark! Awww yeah!

I really wasn't pressing it super hard to break 30:00—I was mostly just running how I felt. I felt like hustling, so I hustled. And 29:54 is what I ended up with.

The trick from here on out is to redo this over and over and over again (until I have a faster goal time to shoot for). Just keep truckin', keep having fun, and avoid injury.

On the avoiding-injury front, I really gotta start sleeping better and doing my active range of motion hip exercises.

They're all set up for the Escape from Alcatraz triathlon down by the Bay—something I've been meaning to watch every year but have missed for whatever reason. I think I'm gonna cruise down there on Sunday, watch the action and cheer people on.

Total Weight: -17lbs

Run entry on dailymile.com

Running Music Road Test #1 - Song #2

I got an early draft of Hella Sound's next running music release from the wonderful composer that's working on it, so it was time to take it out for its first road test.

Ooooooh babies. We're on to something good here. It's groove-a-licious. I can't wait to share it with you all.

The version I was sent was at 160BPM—a notch down from the 165BPM I've been running with. So, as you'd predict, my overall time today for 5k was slower—stride rate/cadence is key component of speed. But I thoroughly enjoyed the run. All things considered, it's probably a good idea to have a mix of run workouts: pace-pushers, cruisers, and long-slow runs. Today was a cruiser.

Feeling good, feeling on top of things, feeling on track. No issues to speak of in how things are going. I do believe, however, that I'll have to invest some effort into the following:

• My ARoM hip exercises (which I've been neglecting)
• Getting better sleep

All in good time.

In unrelated news: check out the new Hella Sound home page. I love that photo. Found it on Flickr, loved it, contacted the photographer, and he was super cool and enthusiastic about us using it on the site. How cool is that? We live in wonderful times.

Total Weight: -15.5lbs

Run entry on dailymile.com

5k(3x3) = 30:01

I snuck out just in time for the last little inklings of twilight as San Francisco got engulfed in clouds, mist, and night.

(Damn, that's kinda poetic.)

I ended up doing 5k in 30:01—my fastest yet—but really didn't intend to. I was just running, enjoying myself.

I had eaten a 3 x 3, protein-style from In-n-Out just about an hour before; I'm not sure if that helped or hurt. It didn't rattle around, so that's a plus.

Wheeeeeee!

Total Weight: -14lbs

Run entry on dailymile.com

Long Runs Out & About

As I mentioned on Twitter, I'm going to try to find fun places to do my long runs in preparation for the San Jose Rock 'n' Roll Half Marathon. These runs are on Saturdays and Sundays in August and September. Here's the schedule:

Sunday, Jul 26 - 6m
Sunday, Aug  9 - 7m
Sunday, Aug 16 - 8m
Sunday, Aug 30 - 9m
Sunday, Sep  6 - 10m
Sunday, Sep 13 - 15k(?)
Sunday, Sep 20 - 11m
Sunday, Sep 27 - 12m

This is following the prescribed mileage from the Hal Higdon halfie plan, as described in greater detail here.

Anyone interested in joining me? Do you have any locations to suggest?

I'm in San Francisco, and there's TONS of fantastic places in the vicinity to run. Off the top of my head I'm thinking of Sonoma, Napa, the Marin headlands, but I'm sure there are a lot of great places to run. @smellycents suggested hooking up for a run down the peninsula in Woodside then a trip to Buck's, which sounds like a really good time.

Here's a couple thoughts that may be helpful:

• I'm pretty darn slow (this site is called "Slow Mofo" after all.) I'll probably be doing 10:30-ish miles.
• I'd be willing to drive a few hours to get to a running location. I don't think I'd want to sit in a car for 5 hours, but I'm definitely flexible.
• Since the moderate heat/sunshine of the last SJ RnR Half crushed my soul last time, I'm looking do at least some of the runs in warmer weather. "Warmer" meaning "75 or so"—not some 100 degree broil-fest. I did all my runs last year in the cool SF evenings, and paid dearly for this on race day.
• I'm not really looking to do some hellacious, technical trail run. I'm also not really looking to take some super Dipsea-style hill trouncing.
• If at all possible, I'd prefer to avoid doing miles and miles on concrete.
• (I'm beginning to sound really high-maintenance, aren't I?)
• There's a very good chance I'll run with headphones on. Partly because I love running to music, but also partly because I use the Nike+ to track my runs. This doesn't mean I'll be some weirdo, silent, anti-social guy; I don't blast my stuff (it's bad for your ears you know) and I'm normally a chatty cathy. But I've never really gotten into talking *a lot* when I run. I mostly breath and keep going (is that weird?). So, I'll be plenty social, but I'll probably be plenty social with headphones on. Take no offense. Hell, I'll even hook you up with some custom running music, if you're so inclined.

What do you think?

If have route suggestions, or you're interested in coming along, leave a comment (don't leave your email tho—spambots will snatch it up) or Tweet me and we'll work it out. Thanks!

Photo courtesy acaben on Flickr.

"Long" Run #1

Beautiful day, went down to Crissy Field and put in 4 miles. This is my first "long" run, as preparation for July's 10k.

I didn't worry about speed—just basically tried to take it easy and log the miles. I ended up averaging about 10min/miles anyway, which historically is pretty good for me. So that's a plus.

I definitely, definitely have to get cracking on my active range of motion exercises for my hips. My left lower leg was a wee little bit wonky, which worries me. I want things to be smooth and happy and healthy.

One note: due to visiting friends and social opportunities, my diet hasn't been what you'd call "strict" the last few days. My weight reflects that, but I'm back on the ball. Takin' care of bidness, yo.

Total Weight: -11lbs