Ashok Popat UjENA FIT Club Profile
A Long Run The Movie
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| Member Name | Ashok Popat |
| Location | Menlo Park, CA |
| Age | 64 |
| Sex | Male |
| Years Running | 2 |
| Max Distance | 1/2 marathon |
| Fastest Mile | 5:40 (single mile, years ago) |
| Current Mile | 7:10 (single mile); 9:30 (typical training pace) |
| Types of Running | Road Runner Track Trail |
| Internet Profile Link | http:// |
| Comments | Ran cross-country my junior year of high school (1977-8), then regularly again only since March 2012, for health and enjoyment. |
| Fitness Statement | Train gently and consistently, take the long view. |
| Quote | “Habit can be the worst master or the best servant.” |
| Running Achievements | 5K: 23:16 on 11/03/2013
10K: 49:19 on 11/28/2013 double road race: 1:15:12 on 12/22/2013 half: 1:52:07 on 05/19/2013 |
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Upcoming Races | ||||||||
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Recent Races
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Double Road Race Results
| Name | Event | Race | Bib# | Time | Place | Points | Prize Money | Full Results |
| Ashok Popat | Pleasanton 12/22/13 | Double Road Race | 512 | 01:15:12 | 146 | 10 | 0.00 | results |
UjENA FIT Club Posts
Menlo Park Fleet Feet fun run, 5 mi at around 9:00 pace average, with short warm-up beforehand.
Yesterday: 4.1 easy miles on the Stanford track in the evening (it has lights).
3.25 miles easy-to-moderate progression run, then strides, then cool down jog.
2 miles warmup, 8 x (400m + 90 sec rest), 2 x (200m + 200m jog), cool down 0.5 mi. Most of the 400's were 1:45 +/- 1s, but one was 1:23. The two 200's were 37s and 38s.
Ran Friday also: easy fartlek on paved trails at Shoreline park, about 5 miles total. Set my garmin for autolap every quarter mile, and chose different steady paces for the alternate "on laps" ranging from 9:30 to 7:30, with easy jogging for the "rest laps." Felt a little off though, so kept things easy.
Lunchtime run: 5.8 miles easy.
Monday: 3.8 miles; one of the miles was fast (7:06).
Be sure to join us this Saturday for the DO THE DOUBLE Training run starting from Road Runner Sports in Campbell at 9am...Bob Anderson 1/15/14 10:17 pm
Ran 2 miles with the kids at Shoreline Park in Mountain View, CA. We also walked about a mile.
3.5 mile run = 1.5 warm-up, then 2 mi run @ 9:00 pace.
Yesterday: 2.8 miles easy.
Lunchtime run. 1.5 miles warm-up @10:05 pace, then 2.5 miles @ 8:30 pace. On exercise trail loop at work.
2 mile warm-up jog, then 6 x (400m @ ~1:40 + 1 min rest), then 3 x (200m @ ~40s + 200m jog), then short cool-down jog
Two laps around the CSM Crystal Springs XC course in Belmont, CA. Each lap is 2.95 mi, for a total of 5.9.
5 easy, mindless miles on the Stanford track.
Yesterday: 5 mi easy.
Sometimes it is good to go to the track and just start running...but it is not easy to keep track of laps. Unless you are wearing a Garmin.Bob Anderson 1/4/14 6:20 pm
Very true! The Garmin definitely simplifies keeping track of distance and pace. I also like having the heart rate graphs for future reference.Ashok Popat 1/5/14 11:35 am
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UjENA FIT Club Fit Log Entries (2025) 2012
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