Happy New Year!

I went for my second run since hurting my ankle in November. I didn't wrap the thing and just went out and hit it. I nearly bailed because I was feeling pretty lazy but sucked it up and went. I did my 3.3 mile route in 29:52. Certainly not my quickest for that distance but not bad. The inside of my shin above the ankle was sore but the ankle joint itself was not too bad. Swelling was minimal -- meaning the ankle was no more swollen post-run than it was prior to departure. I feel pretty good today but my legs are a bit sore -- oh, well, it's time to work back to fitness. I'm going to go again tomorrow and looking forward to it.

So, there are 7 hours and 22 minutes left in this year. All in all, it's been a good year and this blog has been lots of fun. I think that the blog did what I intended it to do when it started in February. It's been great sharing our experiences up here and keeping in touch. This silly thing is as much about life and friendships as it is about running, I think. So, to all of my fellow LDT-ers and anybody stumbling across our little blog, I wish you and your families a Happy, Healthy, and Wonderful New Year in 2008. Keep blogging. Keep running. Be well.

Skate Skiing

We spent yesterday (Christmas) afternoon at the VTRunner-in-laws, where I had the chance to get in a little exercise. As we've all seen on the blog lately, exercise events have been sparse, so I was glad to finally get out.

Mr. VTR-in-law keeps an amazing skate-skiing track around the field at his place, and I had yet to get in a skate this year. After a big breakfast, light lunch, and mid-day nap, I figured the time was right to hit it. I strapped on the skis and immediately struggled to find a skating rhythm. I felt like a baby moose on a frozen pond -- legs and arms everywhere, long poles flying, totally uncoordinated. Once I got my legs under me I took off (relatively speaking). One lap turned to four, which turned to eight, 12, 15 and finally 20. At each potential stopping point, I stood at the top of the field and couldn't think of a good reason to quit. The sun was setting, and the scene was perfectly quiet and calming. Even better, my lungs and legs felt great. Skate skiing can be a tough sport, both cardiovascularly and technically, but I felt like I could go forever. As demanding as it can be, it's also very rhythmic, like swimming, and can lull you into a meditative zone. At one point, I found myself thinking about the upcoming Burlington marathon. I was chanting something like, "3:15, where do you want to be?" with each stride. 3:15 is my stretch goal time for the Burlington marathon, and it was awesome to feel inspired enough to start visualizing the race. I felt strong, clear-headed and invigorated. At lap 20, I stopped because I knew cocktails and hors-d'oevres were waiting inside, not because I was couldn't go on.

I mention this as a reminder that the work we've put in over the year doesn't just disappear because we're taking a collective break to catch our breath and recharge. Sure, we might have to brush off a bit of rust, but the base of fitness is still there. I was completely surprised and encouraged by my skiing session. I'm looking forward to jumping back into the LDT life.

Hope you all had a merry Christmas. Happy new year!

Done

Fill out form. Deep breath. Exhale. Click submit. Deep breath. Exhale. Done.

Just registered for the VT City Marathon. It was strangely difficult.

You and me, Agricola. Any other takers out there?

Test Run

I went out Saturday for about 21 minutes. I covered somewhere between 2 and 2.25 miles. I had fully intended on doing something short and slow like this and it was probably a good decision. The ankle was pretty sore through the first half, but started feeling better on the return. It was tender afterwards as well, but nothing major to report. It was in decent shape on Sunday which was good because I was outside shoveling for about two hours. I was thinking about going today, but yesterday's workout and the fact that the world was an ice sheet today canceled those thoughts.

When running on level ground the ankle feels OK. As soon as the surface gets uneven or bumpy, or goes up or down a hill it's sore. Running in conditions such as we're experiencing now is always dicey, and even more so on a balky ankle. I lost more than a little conditioning and leg strength during my hiatus, which is a bummer, but both will come back. It was good to get out and felt good, mentally. I enjoyed the motion and was also happy to have overcome inertia.

I'm In

I just signed up for the Vermont City Marathon. I'm in.

Resolutions

So it's been a quiet blog lately. While I haven't been riding/posting myself (with only one spin on the bike since Labor Day) I still drop in occasionally. Injuries, cold weather and the holidays do take their toll.

Fart on that. I'm feeling fat and angry about the slothfullness that overcame the second half of my year. I am setting physical goals for 2008 and will be looking for support and input through this blog to help make them happen.

First, I am riding the Montauk Century this year -- rain or shine, alone or not. And I am aiming to train properly this time, which means more frequent weekday rides on the trainer and longer weekend rides in the park/VT/wider world.

Also, I am thinking seriously about trying a multi-sport event. Lake Placid Cyclery hosts weekly duathlons -- run one mile, bike 10, run 2 miles -- and I may have a go.

And I want to be involved in what you are doing, too, so let me know what you are shooting for in the New Year. I am excited and anxious to get back on track.

5K and Snow

I've been quiet on the blog mainly because I've been quiet on the running front. I ran my first Turkey Trot on Thanksgiving, and it went well. I don't remember my time, but I finished in the top 10% or so and felt good.

The most remarkable thing about the race is that it's been around for about 10 years in my hometown, and I had never heard of it. I now have a new tradition, and I'm psyched.

There was a funny moment towards the end of the race. The run finishes with a 3/4 lap around the high school track. As I approached the school, I came up behind two boys who were probably 7 and 9 years old and were running a 7 minute mile pace (amazing). We entered the track, and people were going crazy for these kids as their pace (and mine) quickened. Suddenly, I was faced with a moral decision. Do I really step it up and pass the kids to record my best time (no pr, just the best time I could run on that day), or do I run a solid pace to the end, but let the kids finish ahead of me. If these were normal loping kids, I'll be honest and say I would've passed them just before entering the track. But these kids were legitimately hauling, and I would have had to find an extra gear to edge them out. Can you imagine that picture? An OG (old guy) leaning at the line to capture some glory while subsequently burying these two young aspiring athletes. Luckily, I'm not an idiot (at least not on that day), so I eased up a bit and followed the kids across the line.

Still the image of me just nosing the two "suckas" cracks me up.

On another front. We have a solid foot of snow up front, and I had a "meeting" at the Stowe quad lift at 8:00 this morning. It was my first legit day of the year and it rocked. It's still snowing (noon on Monday), and we're looking at another 10" or so by tomorrow morning. Spread the word and get up here to ski/ride. There is snow in VT!!

Injury Report

The ankle is healing. I'm on it and using it a frequently and strenuously. I worked outside a bunch last weekend -- I bundled it up in the air cast and tied it inside of a boot and it treated me pretty well while I raked etc. It was tender in the evenings.
I've dropped the air cast and am now only wrapping it in an Ace Bandage. I think the air cast was hurting more than helping, and bruising the bone a bit; it also gave me a rash . . . itchy and sort of gross.

My hope was to go running this weekend but I'm not sure it will happen -- I crossed a street yesterday by running/moving briskly in the crosswalk and it hurt . . . so, we'll see. It's good that I can walk, work and move around with only minor pain, running may be too much of a pounding, but I'll make the call on Sunday which is the day I'd planned to take it for a spin -- probably only a couple of miles, but I really want to get back out there.

On the Shelf and Thanks

Hey guys, thanks for your kind words. We're all doing well, my uncle's funeral is over and life continues. I'm going to commit myself to be there in some way for his son -- I can't imagine being 17, getting ready to graduate from HS, and losing your father.

I'm currently on the shelf with my bum ankle . . . it's healing, and I'm actually finding that being on it, though leaving it tender and sore at the end of the day, is helping it to get better because it feels more flexible and the swelling is not as great as it had beeen when I was ensconced on the couch. One thing helping recovery is that I've been icing it a ton at night. I've perfected my ice method -- one side for 30 minutes, then the other, and repeat for 2 hours. I think I'll be on the shelf for a couple of weeks which is a bummer because I was having some amazing runs, and the run when I hurt myself was no exception. I've been having some intense, emotional runs and the workouts have been very mentally and emotionally cathartic. I can't wait to get back to it. As far as your comment about "life interweaving our posts" VTR, we've woven running etc. into each of our lives -- we carry our life with us every time we run and running provides a time to reflect.

Thanks again, gentlemen, your support means a lot. Happy Thanksgiving, we've got much for which to be thankful.

Running and Crying

The light was out by 10 PM and the alarm was set for 5:30 -- I was ready to go out and get 5 miles this morning before Mrs. Agricola's early morning meeting (7 AM . . . ). I was having trouble sleeping, I was tossing and turning and I couldn't get comfortable. The phone rang at 11 PM. It was my brother. He told me that my Great-Uncle, Tim, had died that evening from cardiac arrest. He had been sick for about three weeks with a baffling array of ailments that left him essentially non-compis-mentis and unable to communicate with his family and his doctors. While sad and not the desired outcome his death was probably for the best. I lay in the dark pondering the death of yet another family member when the phone rang again, it was my mother. We spoke briefly. She was crying. Mrs. Agricola and I chatted for a bit before sleep finally overtook both of us around midnight.

I didn't hear my alarm until 5:40. I rolled out of the rack and got dressed, determined to get some miles in and to dedicate them to my uncle. The time I lost forced me to start cutting back on my distance. I was picking up my pace and huffing a bit as I came up a long false flat (which I ever realized was a false flat until today), looking at my watch and considering what piece of my route to cut out when I stepped on a piece of asphalt that turned my ankle and sent my flying. I rolled in the street for bit clutching my ankle. Then moved to the strip of grass between street and sidewalk, cursing a blue streak through gritted teeth. I leaned over on my side and noticed that my head was about 6 inches from a piece of dog-poop . . . even in the midst of this there was some humor to be had.

The dog poop inspired to stand up and head for home -- this run was done. I was about 2.25 miles out, I'd been running for about 19 minutes, but could get back home in about 1.6. I walked for a bit and tried to run. No dice. I walked a bit more, a bit further then ran up a hill. The pain wasn't bad but I didn't like how I was favoring my bum tire so stopped. I came to a point about 7/10s from my house, with a cutout up the road that would shorten it a bit more and I decided to run.

I made this decision at the bottom of the hill that I sometimes mention kicks my butt a bit, and I ran it with a bum tire but a pretty good stride. I started thinking about all that had transpired since 11 PM the night prior, but mainly about my uncle and his family -- despite being in his mid-late-70s, he had a 17 year old son getting ready to graduate from high school . . . and there I was, running and crying. I could barely see, my eyes were filled with tears that started running down my cheeks and I sobbed as I strode a very familiar section of road. I was thinking about what to say about my uncle, and this is what I came up with:

He was a good doctor, a good husband, he loved his son fiercely. He was a good man.

There really is nothing more to say.

Roadrunner & Coyote

Time: 27:04
Avg HR: 156
Peak HR: 176
Calories: 450
Distance: 3.3
Start Time: 6:08 AM
Training Effect: 3.7
Temp: Chilly
Date: 11/14/07

Yesterday was my day, but it was rainy and drizzly and I was a wimp and bailed -- I couldn't figure if it was going to pour or keep spritzing and I missed my run. I rolled out of bed today at 5:50 AM, sucked it up even though it was dark and cold, and was on the road by 6:08 AM. I had to get out early and keep it short because today was technically Mrs. Agricola's morning and I want to do 5 tomorrow (my scheduled day) so I had to get back in time for her to get in her workout (Mrs. A, coincidentally ran her longest distance this past weekend in a very nice Saturday effort).

Anyway, it was pretty dark, but the sky was lighting up in the East with the sunrise. A lady was walking a couple of dogs and I said "hello" to her as I started my run. I took a few strides, looked up and saw a coyote running very fast away from me, across the street that our street intersects, and down a hilly driveway into somebody's yard. I crossed the street to see if I could see him but he was gone into the dark woods. It was very cool, and I was surprised to see the coyote at that hour. The last time I'd seen him he was waking the neighborhood after getting into it with a cat that lives down the street -- I think the coyote lost that exchange, it must be a tough cat.

The sunrise was amazing -- brilliant fiery pink at the horizon fading into pale morning-blue sky into which Venus was rising ahead of the sun. The frost covered everything in a beautiful even coating. It was a a great morning, and a morning that I was glad to be a runner.

In another note, I'm starting a new gig next week that's about 55 miles from my home -- I'm re-entering the freelance world. I'm going to need to get up earlier to get in my runs, so if you see me not posting, get on me -- it's most likely because I'm being a wimp and lazy.

Is my neck red?

I recently went hunting with my father-in-law, his buddy, and his dog Lucy. Like the Mt. Mansfield hike, this was some pure Vermont outdoors exercise. We trudged through fields, brush, and thick woods hunting the elusive, wily pheasant for just over two hours -- a solid workout. I actually got some running in, too, chasing a small hen through the underbrush (she got away). It was a great bonding experience and as I've mentioned in the past when talking about hunting, very primal.

Alright, maybe the birds weren't that elusive. (see photo)

Early "Run"

Sunday was an absolute treat for this relatively new Vermonter. I went with a friend to hike Mt. Mansfield and carve some early season turns on the snowboard. The day was absolute bluebird, not a cloud in the sky, crisp air, 45 degrees. I hiked it in snowboard boots and the trip took about 2 hours from bottom to top. We hit substantial snow about two thirds of the way up, and I was ecstatic. The joy of seeing and being in the snow on the mountain combined with the endorphins (I have to figure they were kicking in) left me feeling like a giddy little kid. I was also feeling very lucky to call such a beautiful spot home.

Anyway, it was a hell of a workout, and my legs were spent by the time I got on the board.

These transitional seasons can be tough. Getting out on snow on November 11 makes it all good in my book.

Veterans' Day Weekend

I got in two nice runs Friday and Sunday evenings, sandwiched around a day of manual labor on Saturday. I was scheduled for a run on Friday AM but I got a wicked headache on the way home Thursday night and was feeling the residuals on Friday morning. I laid low, went to work and then bailed early. Mrs. Agricola had a meeting Friday afternoon and when I got home we had a baby sitter staying with the kids so I took advantage of that situation and got in a good four miler at around 4:45 PM. I felt really good and enjoyed my trot -- covering the distance in 32:57.

I raked and mowed my yard on Saturday and that was a couple of hours of good solid work -- it was my first yard work since building our patio in October.

Sunday I took the kids out for the day -- a Boston Adventure -- while Mrs. A did some freelance work. After coming home I went for a 5er yesterday (5.3 actually, in 42 minutes). It was a beautiful afternoon and I enjoyed this run as well. These have not been my fastest runs but my legs feel good and my wind is decent -- I'm looking forward to a productive winter and hoping to take advantage of the cooler (colder) temps to build up my mileage.

I'd like to make sure to give my thanks and deepest respect to our veterans who have sacrificed and continue to sacrifice to defend this country and all for which it stands.

Starting Over

I finally hit the roads this AM for the first time since the CCM Relay. I did a short jaunt, 3.3 miles in 27:17. It didn't feel great, but it wasn't bad either. Ten days off definitely impacted the wind, but it will come back soon, I'm sure.

It was nice to get out early and have it be light -- I always seem to lose momentum in late October and early November when it's dark in the mornings. It will be nice for a couple of weeks to be running in light and then it will be dark in the mornings as we approach the Solstice so I'm girding myself for that. The sky was crystal clear and everything was covered in frost. Because yesterday was so wet, roofs, and fields (I run by the athletic fields of a local prep school and a community golf course)appeared to be covered in snow. It was magical.

Glad to be back at it, I'll go again on Friday. I need to work up to my goal of doing 20 miles by January which I might clarify a bit: during January I want my weekly mileage to be 20 miles/week and maintain that for the entire month before I start training in February for the VT marathon. Since that marathon is at the end of May beginning training in February would put me on a 16 week training cycle.

Walk In The Woods

My family, Mater and Pater Agricolae, and my brother's family spent the weekend in the White Mountains. It was a belated celebration of my parents' 40th wedding anniversary and it was a great time. My brother and I brought running gear but didn't run (unfortunately). My workout, the first since running the relay was a 4 mile walk in the woods to look at some waterfalls. It was not a fast walk, but I did carry Child One for about 3 of the 4 mile total -- that's got to count for something in a week when I was very lazy. Kudos to VTR for running a 5K -- it was interesting to see that it helped him loosen up. Back at it tomorrow.

My next goal is to log 20 miles/week by January so I have a great base from which to launch my Burlington Marathon Training campaign -- you can never start laying a good foundation too early.

Burton 5K

So, this week is our annual fundraising drive for Chill, Burton's non-profit program that puts kids who wouldn't otherwise have the opportunity onto snowboards at resorts nationwide. We do all sorts of events, like a ping-pong tourney, the boot mile (a mile race in snowboard boots), bake sale, and the above mentioned 5K. Unfortunately for me, the 5K was on Tuesday, two days after the Cape Cod Marathon.

A buddy of mine runs the event, so I participated again this year despite some "tightness" (aka pain) in my calf region. The plan was to run a leisurely pace to work out the leftover kinks from the marathon. Unfortunately, the guy who beat me by a nose last year went out at a killer pace just behind the lead pack, and I had to follow. I actually felt pretty good, and my mantra, "I can do anything" (...after running 26.2), served me well.

I didn't reel the guy in, but I posted a solid time of 21:10 that was good for fourth place overall. It was a fun event that was for a good cause. It was also a nice change of pace from the distance running of the past few months. Plus, my legs felt much better the next day. Bonus.

Later boys.

Cape Coddah

Sunday was the perfect day for running. It was 55-65 degrees and sunny with a light breeze. The route along the roads and shores of Falmouth was stunning. Really gorgeous. The Cape Cod Marathon had an 8:30 am start, and it felt right.

If you backtrack a bit through some of my posts leading up to the race, you'll see that I went through a phase in which I was worried about my performance. After posting high mileage weeks with six, five and four weeks to go until the event, I went two weeks with only 16 total miles and no long runs. Throw in a China trip, and I was starting to worry about my ability to run the race at all. The worry (mostly) left after a strong 10 miler the Sunday before the race. I ran at my goal race pace and felt strong throughout. At that point, my mindset changed. I realized that I had put in some serious work over the past few months, and I decided (and decided is the word) that I was prepared.

On the day before marathon Sunday, Mrs. VTR and I drove down to Falmouth to get our bearings and check out the route. We drove all 26.2 miles and made an effort to talk up only the positive aspects. (Killer rolling hills? No way man, they're nothing compared to "real" VT hills. It's all mental, right?) I planned to do a short run that day, so I ran miles 22 - 24, the supposedly flat section that follows about 8 miles of rollers. I was glad to get out because this section was not flat, and surprises are no good on race day. Having run it early, I was prepared to hit it again on Sunday.

So race day arrived, and as I said it was perfect. The drive to the Cape was uneventful and the pre-race flow was smooth. My goal was to do the run at an 8 minute mile pace for a time of 3:30. I framed this as my stretch goal, but I really wanted it. I thought it was doable on paper, but I came in at a 3:45 in my only other marathon, so I knew it would be a challenge.

It's hard to describe the actual progression of the run, so I'll stick to some of the high points.

1. Wing man -- at mile five, a guy that I had been trading positions with for a few miles casually asked me, "You doing eights?” I was, so we ran together for about 20 of the 26.2 miles. It was really helpful to have a partner to pass the time with -- the course seemed to fly by at points.
2. Hills -- I think with hills, it's all about the mental preparation. When I was choosing a marathon, I read a lot about the CCM course, especially the rolling hills from miles 12 - 22. I incorporated hills into my training runs, but more importantly, I was mentally ready for them. As a result, the hills seemed manageable, and I ended up being pleasantly surprised by all of the downhills (no one mentions these) on the backsides of the rolls.
3. Game planning -- Planning is critical for a marathon. My first game plan was to run at a manageable, steady pace, unlike the Burlington Marathon in which I went out waaayyyy too fast and crashed hard for the last 7 miles. I practiced the pacing on training runs, and I was able to experience strong finishes each time. For the marathon, the pay off was at mile 17, when I hit the mile marker, felt good, and compared that to the absolute agony I felt at mile 17 in Burlington. Pacing saved me this time around. My second strategy was about fuel, and it started the week before the race when I made sure to hydrate and eat well. On race day, I discovered a new product that pulled me through -- Cliff Shots, Margarita with Salt flavor. They have 300mg of sodium to prevent cramping, taste great and have the consistency of gummy bears. I was determined not to let salt loss get the better of me, so I ate a whole package of the shots over the course of the race. No extreme cramping and no stomach issues. Score. Check out those shots before your next race. I also had a couple of Gu's and water at every stop.

For posterity, I'm including my splits here:
Mile 1 -- 7:50
2 -- 7:49
3 -- 8:15
4/5 -- 15:23
6 -- 8:06
7 -- 8:02
8/9 -- 16:55
10/11 -- 15:40
12 -- 8:15
13 -- 7:38
14/15 -- 15:36
16/17 -- 15:50
18 - -8:01
19 -- 8:04
20 -- 8:07
21 -- 8:02
22 -- 8:20
23 -- 8:10
24 -- 8:21
25 -- 8:10
26.2 -- 10:02

In sum, it was a great race, and I feel proud to have hit my 3:30 goal. In the process, I learned more about myself and the sport of marathon running. I also felt the LDT love on the course. It was great to connect with Agricola and Phat doing the thing that brought this group together in this venue in the first place.

I'll end this long post with this thought: I'm already thinking about the next race. Damn.

CCM Relay

So the relay has been run. PR and I (mainly PR) cobbled together a team and it was a hoot. We certainly broke no land speed records but had fun despite PR's blown tire. I did the fourth (of five) leg. It covered 6 very hilly miles. I have total respect for the marathoners who tackled that giant climb at mile 20 alongside the Woods Hole Golf Course. That stretch was one of the most challenging stretches I've ever run -- lots of rollers, a couple big climbs and then the aforementioned monster at 20. That hill was savage and gave me a run for my money five miles into my leg so I can only imagine how it felt to hit it at 20 miles!

I have to say that this is one my proudest runs -- I covered the 6 hilly miles in under 48 minutes (48 minutes was my goal) and I squeaked in at 47:43. I don't know what it was but I was rolling and never really felt in trouble. I could feel myself powering over the hills and every roller got a little easier than the last. I worked on the up and relaxed on the down. I loved this run -- it was beautiful scenery and a gorgeous day. When I was done I was totally amped up and feeling the runner's high. It was awesome.

I saw VTR during his run and after his marathon finish -- I'll let him describe it -- but he looked good on the course and afterwards. Congratulations VTR, nicely done.

Another run on a beautiful fall night

A cool night. The air is crisp - just the way I like it and I started out well. The training on the treadmill definitely helped me keep a quicker pace tonight, but half way through the run, my legs were sore. I kept at it and finished with 4.3 miles in 38 minutes.
Just plugging away.

A - found two runners tonight.

Fashion Disaster

Time: 33:23
Avg HR: 161
Peak HR: 180
Calories: 556
Distance: 4.02
Start Time: 6:50 AM
Training Effect: 4.1
Temp: Chilly
Date: 10/25/07

It was cold and damp and kind of dreary today -- a 180 degree change from Tuesday. I actually wore tights today to avoid freezing my legs and having my back seize up. It worked. I also wore maroon shorts over my black tights with a pale blue short sleeve shirt over a long sleeve orange shirt -- a total fashion disaster and luckily it was dark for much of my run. Not much to report, it was pretty uneventful and a decent run though I did have a perspective altering glimpse into other peoples' lives.

About a year ago two kids were killed in a wreck not far from our house. They wrapped their ride around a tree that cut the car in half. A couple of days later men in hazmat suits were walking across the property where the accident occurred in a line and I can only guess what they were looking for. A couple of weeks ago Mrs. Agricola says:

You know what gets me?
What?
That hockey stick leaning against the house where that boy lived who died in the accident.
I hadn't noticed, did he live near here?
Yeah, a little house on X Ave, and the stick has been there since he died.

Today I ran by the house -- I've been running by for months and never realized it. The lights were on and in the dining room was a birthday banner with the boys name and age and tons of pictures posted to the wall . . . just stuck to the wall with tape, snapshots, etc. it totally blew me away. I also saw his father in the kitchen and I nearly stopped, the whole scene was so overwhelming . . . I run by the spot where the kids were killed pretty regularly but the shrine is alway at my back so I don't notice it but I couldn't miss this.

2 more treadmill workouts

Gotta love the treadmill. Two 4.15 Mile runs. Both completed in under 35 minutes. Worked up a good sweat. Nothing to do but watch Southern California go up in flames the entire time I ran. God bless everyone who is affected out there and for the brave firemen who are working 24 hour shifts just to keep the entire southern half of the state from going up.

My sweat and toil in preparation for a race seems trivial when there are 7,000 dedicated people putting their lives on the line for their neighbors.

Animals

Time: 33:22
Avg HR: 160
Peak HR: 179
Calories: 587
Distance: 4.02
Start Time: 6:47 AM
Training Effect: 4.2
Temp: Warm & Humid
Date: 10/23/07

Today was a decent run. Not my fastest at this distance for sure, but fairly comfortable and uneventful. I really feel fall settling in on me -- I'm moving a bit slower and want to eat a lot more. No matter how much we try and avoid it, we're still animals and still somewhat in tune with Nature and her rhythms.

On a more prosaic note: what's up with our CCM team? Am I going to have to run like half of this marathon this weekend? That's going to be ugly.

Are you ready for some...

Hockey?!

I played my first hockey game of the season with the local men's hockey league last night. Man, absolutely nothing can prepare you for that workout. It was like a full 90 minutes of wind sprints. There were no dry heaves, but I did plenty of gliding around the ice, watching the puck go by just out of reach. I managed a couple of shots on goal and one deflection that almost found the back of the net. It was a fun time, and a perfect "cross train" for the early part of my taper week. Two more short (very short) runs on tap this week before it's go time on Sunday.

The Fairest Borough

Mrs. Agricola and I were in The Fairest Borough over the weekend for a friend's wedding. We stayed in our old hood -- Brooklyn Heights -- and it was a lot of fun. We slept until nearly 9 AM and then went out for a together-run. We ran together for about 30 minutes. We headed from the Brooklyn Marriott, up some street I can't recall, crossed Atlantic to Court, down Court to Carroll -- we rented there -- to Clinton to Remsen to the Promenade where we parted ways and I headed down Cranberry -- we owned there -- across Cadman Plaza to the pedestrian stairs of the Brooklyn Bridge, across the bridge, into Manhattan, back across the bridge, down to the Promenade, back down Remsen, across the Brooklyn City Hall Plaza and back to the Marriott.

It took me 61 minutes total, I burned 1089 calories and enjoyed every minute of it. Brooklyn is really where I started running in earnest and it really felt like being home. My back, which had been aching since my Wednesday run loosened up within a few minutes of starting. I was hurting at the outset but the activity loosened it all up. It was great to run with Mrs. A and talk about old times, current times and future times and I got a nice two part workout. If you've never run a bridge like the Brooklyn Bridge I highly recommend it. The experience gives you a terrific sense of how they are built and you get to do two nice hill climbs. The Manhattan approach is steeper than the Brooklyn. I love running that bridge -- it was like hanging with an old, challenging friend.

120

I'm officially on countdown to the CCM, and my head is finally getting in to the game. I went out for my last "long" run of 10 miles on Sunday, and felt good and strong. After Friday's minor calf tweak, I was worried about potentially injuring myself more so close to the race. But I was also worried about the mental impact of not getting in another long run before the marathon. In the end my mental state took priority, and the calf responded well.

At the start of the run, my legs were tight in different spots. The left calf, the right hammy, what's that twinge in the hip flexors, does my knee feel right? Because I was paranoid about the calf, I tuned into every little ache. At 10 minutes into the run, I took a planned stretch break and worked out some kinks. By twenty minutes in, I was warmed up and the legs were feeling good. Phew.

My mantra on this run was 1:20, which was my goal time for this 10 mile loop. It works out to an 8 minute mile pace, which is my way-aggressive strectch goal for the marathon (3:30). I figured that if I could hold that pace on this super hilly route, I could do it for the marathon. Whether that's true or not doesn't matter. I hit my goal (within 1 minute), which satisfied me mentally. I'm now ready for Sunday. The rest of the week is all about prep through eating right, a couple of short feel good runs and good thoughts.

Let's make a plan for meeting up on race morning. Mrs. VTR and I will be checking out the course on Saturday afternoon as well.

Treadmill Musings

Ran on Friday for a 1/2 hour during an early AM run with rain starting to fall on me as I finished. Okay run.

Today, between sessions at a conference I am attending near Philly, I ran on a treadmill. Running on a treadmill leads one to have several thoughts:

Why do they put mirrors in front of you? While I certainly admired my quad muscles beginning to have more definition, after awhile I got bored watching my fat jiggle around my midsection. Why not put them in front of windows to look at the great outdoors?

When TVs are just off to the side, one should not watch them. I slipped several times and almost fell as I watched some good old football on Sunday.

Why do you have to use the keys on the dash to adjust the speed? It totally throws your stride. Much better to have a remote you could hold in your hands that could adjust speed and incline.

Anyways, 1/2 hour, 3.5 miles, very sweaty as I headed to dinner.

Cheers. Keep on running!

Ouch

Went for what was to be a seven miler today at lunch, but ran into some issues. At about 35 minutes in, I felt a slight tweak in my calf. I stretched then walked for a bit and was able to run, slowly and carefully, the remaining 20 minutes back to work. Now I'm back at the desk with 600 mg of ibuprofen in me, and the calf is sore and tight. I had planned to do a 10 - 15 miler tomorrow, but that is most likely out the window. Bummer. Let's hope it heals up over the next few days.

Anyone know what foods are good to heal muscles? I figure I'll load up on protein, and I heard that milk helps revive sore muscles, too. Maybe some bananas for the potassium. Any other tips?

Finally

Got out for a 5K at lunch today and felt pretty good considering I've only run once (another 5K) in the past 2 weeks. For the first quarter mile I felt like I was being pulled by my legs. The feeling reminded me of being pulled by an over-excited dog on a leash. The legs just wanted to go. I ended up doing the route in 23:30, which was good for the mental state. With less than 2 weeks until CCM, I need positive running experiences. Taper? Already done. Now it's crunch time.

Later boys.

It's Dark Out There . . .

. . . and cold.

Today was my first run in a week and a half. It was not so great, but I'll be OK.
First, I'm battling my seasonal allergy thing and actually puffed my inhaler at the one mile mark. Second, it was chilly today and I think I might need to break out the tights -- by the end of the run, my legs felt totally constricted from the cold. They weren't tired from the mileage (I did short arun to get back into it)they were sort of frozen feeling and not firing very nicely. Third, I think my week of labor tweaked my back because it tightened up dramatically near the end. I'll stretch it out tonight and hopefully be ready to roll Friday. My week of labor and no running did nothing for my running fitness, but I can shovel for hours on end now. On a positive note, I rolled out in pre-dawn darkness with the clouds over the eastern horizon just pinking -- it was beautiful. It's dark out there right now and I'm waiting for the clocks to roll back to get me some more morning light.

In reference to your post PR, it's a male team, but as I mentioned in my comment, I'm not sure people will pay that much attention to women or men. Whoever can run is welcome, and we still need three.

Two longer runs

Hit it hard Monday night and this afternoon. Went 4.33 miles each run. Last night did it in 41 minutes and today went out with a running friend and I completed the same run in 38:00 minutes. Go figure. It is always amazing what a running partner can help you do. He actually went out for a little longer run and he was going to go two minutes past and then try to catch me. So the whole way I just had incredible motivation to keep the stride longer and stay on pace. I still think my best running gains came a few years ago after we had our first child and I decided to hit the treadmill. The treadmill might be boring, but it keeps you honest with your pace and you have no choice but to run (otherwise you end up hitting your face like the woman does in that Gillette commercial). I digress. I feel sore now, but a good run. I just need to keep going until I am once again blessed with some runner's lungs.

Keep on trucking and good running to you all.

Agricola, I have several runners lined up. Need to know if team is coed or not.

Running, running....Last Tuesday, Friday, and Sunday

Thanks, Agricola for getting me out two Sundays ago. I got out for a run on Tuesday, Friday, and Sunday. All a little over 1/2 hour each and last night I got bloodied. Darn sidewalk came out of nowhere, caused me to pitch forward and scrape my left knee and ankle. Better my leg than my head and I had to say I was steamed. It was already not much of a run, but that just made my blood boil. I had to say I just wanted to quit, yet a little voice told me to keep going and I stayed on and finished pretty strong. Picture to be posted later, but needless to say there was a good stream of blood running down the leg.

The thing is running is not very fun when you have not hit the runner's high and developed your lungs. I know what it feels like to be there and when you are working through an inconsistent running schedule, reaching the runner's high seems very much out of reach. You just have to keep running though and work through it. That is why running with people can be so much better Thanks again Agricola for helping to get me back on track.

Agricola, how many more runners do we need for CCM?

Social!

I took a nice run with PR on Sunday. He and his family swung by the house for a visit and we squeaked in a nice little trot. I think that it will be interesting to read his post about the run and compare them -- I see that it's up, but haven't read it. I guy I worked with when I was a kid used to say: "We're all going to the same place, but won't share the same experience . . . "

I totally enjoyed running with PR and talking along the route. It was a nice quiet Sunday. With the Pats just ending and the Sox just starting my town was fairly ghostly. I didn't get in a family run this weekend, but this was a great social experience. I really enjoy running with other folks, sharing the experience and connecting. We talked about work mostly, but it wasn't rancorous -- it was a good brainstorming talking about options and things that we do, could do, would like to do. It's been a while since we've been together and it was great to share a run -- something I don't think we've ever done. Remember PR, your next run is Tuesday -- shoot for another 30 minutes. It was very cool and I thank you for going out with me.

I'm working on a patio in my yard and moved so much dirt today and have so much more to do in the coming days I'm not sure how much running I'll get in this week -- 5 hours of digging sort of knock the run out of you. I may shoot for some shorter more mellow runs but we'll see -- I need to move like 5 more cubic yards of dirt tomorrow as well as spread a ton of gravel. I actually need to spread two tons, but I'll probably get the second ton down on Wednesday and then start spreading sand . . . maybe that counts as cross training?

Aborted 20

I had my second 20 miler scheduled for this past weekend. It was supposed to be on Sunday, but since I was flying all day to China (I'm in Hong Kong now), I took Friday off and adjusted my schedule to get it in then. Unfortunately, things didn't go as planned.

After running a half marathon the weekend before, my body revolted a little bit. I had GI issues on Monday to the point that I left work early, and my stomach felt tight and off all week. I'm almost positive that the discomfort was from dehydration because it wasn't flu-like, food related or much like anything I've had before. By the time Thursday night came around, I was feeling better, but still didn't have 100% of my appetite and wasn't eating very well. My pre-run dinner that night was a bowl of cereal at about 8:30.

When I woke up Friday morning, my head was not in the game, so I grabbed the iPod that I didn't use on my last long run and headed out the door. The first half mile of this route is downhill, which is usually a great way to start, but not that day. My body felt uncoordinated (like Agricola's did earlier in the week) and I couldn't get into the run mentally. After about 20 minutes, I opted for the iPod, figuring that some NPR talk that Mrs. VTRunner downloaded might distract me. I have literally never run with music or anything in my ears, so that I plugged in for this run tells a lot about my mindset.

I managed to go about 3 miles before calling it quits at the playground where Mrs. VTRunner was scheduled to be for a mommy running club. (This running club is a great idea btw. About 10 moms get together at the park and go out for a run in two groups. The first group runs while the other watches the kids, and vice versa. Awesome idea.) The playground is on my route and right at the start of a 2 mile hill. I stopped because I just did not want to do the run, and my body was not into it either. I was probably still slightly dehydrated, didn't have the right food in me, and therefore had no motivation to run. And if you don't want to run the 20 miles on some level, it is not going to happen. It was a strange experience to get over the hurdles of getting out the door only to stop 3 miles in, but I realized that the run was not meant to be that day. I'm bummed, but I feel like the decision was made for me by my body and the issues I had earlier in the week. I was out of gas and no matter how hard I tried to jam on the pedal, I wasn't going anywhere.

I also realized that I am absolutely NOT into any kind of music/iPod distractions while running. I'm not against it for others, but I couldn't concentrate at all. It's not what running is to me.

So, now I'm heading to China. Look for a few treadmill posts over the next couple of days. Too hot and muggy (and poluted) to run outside.

Later boys. Go Pats! Go Sox! (I can't believe I missed their clincher!)

A Visit and Run with Agricola

The men were actually able to coordinate the Agricola and Phatrunner families without the wives being involved. A good time was had by the kids and better halves and Phatty and Agricola got out for a 31 minute run. Agricola is in much better shape and was able to hold a conversation throughout while my breathing became more and more labored. Hats off to Agricola for staying committed and he finished off the run with a very nice sprint. I have some work to do.

Thanks to Mr. and Mrs. Agricola for a wonderful afternoon and a great dinner. Have a great Columbus Day!

Ch-ch-ch-changes!

Time: 38:18
Avg HR: 158
Peak HR: 178
Calories: 637
Distance: 4.7
Start Time: 6:46 AM
Training Effect: 4.3
Temp: 50s & Humid
Date: 10/4/07

Two days ago I needed a jacket, it was cold and dry and clear. Today I didn't stop sweating for 45 minutes post-run. The air was humid and funky and the sky was leaden.
Fall got a bit more shallow today, for sure.

45 minutes

I got in a 45 minute trail run at lunch yesterday. It was another running meeting, which is a cool trend. We actually accomplished some work stuff. It also felt good to be out in this beautiful fall weather. Have we had an incredible month of sun or what?

Nothing more to report. Just checking in.

"There Is No Fight Club"

Time: 32:59
Avg HR: 152
Peak HR: 170
Calories: 526
Distance: 4.02
Start Time: 6:47 AM
Training Effect: 3.8
Temp: high-30s
Date: 10/2/07

"The first rule of fight club is that there is no fight club . . . "
"The second rule of fight club is that there is no fight club . . . "

With those lines I got sucked into a late night movie after watching the Pats beat up the Bengals. I didn't watch the whole of Fight Club, and did manage to get to bed before midnight but 6:30 came awfully quickly. Another thing that hastened the morning was some GI distress that kept rousing me from a fitful sleep. So, I was haggard this AM and not feeling so splendid as I ran my route. I got it in, and I didn't have to do anything that would get me arrested -- I, unlike VTR, do not live in a rural area. A good night's sleep is so key, for me at least, as my (not fleet) time for my 4 mile loop shows. Oh yeah, I actually wore my running jacket today -- the one with the light lining -- because it was pretty chilly out there. Fall deepens.

Leaf Peeper Half Marathon

It's really nice when a race coincides with a marathon training schedule, and the Leaf Peeper fit in perfectly for me. I had a 13 mile run on the schedule, and what better way to get it done than surrounded by cheering crowds, other runners, and water stations.

My plan was to use this race to test the whole concept of pacing myself early so I don't crash and burn at the end of my marathon. My pace was going to be 8 minute/miles, and my goal was a 1:45 time. I wanted to see what a consistent 8:00 pace felt like.

I ended up running with a couple of women from town who had a similar goal. We went out at about a 7:45 pace and held that for about 8 miles. It was faster than we wanted, but we all felt good and not stressed, so we kept it up. After mile 8, though, I was feeling antsy. I had seen a couple of friends ahead of me at the turnaround (this was an out and back course), and I wanted to push it and try to reel them in. When I checked my watch at the end of the 8th mile and saw an 8:11 pace, I knew it was time to take off, which I did with my fellow pace-setters' blessings. I ran at a consistent 7:30-ish pace for the final 5 miles and felt strong, knowing that this was the type of push I was "saving" myself for during the first half. In the end, I came in at 1:41:27, which was huge. I confirmed the strategy I want to use during the marathon, I beat my target, and I felt like I could do even better next time around.

In terms of the distance, I really enjoyed the half marathon. It's satisfying, but not as grueling (training or race-wise) as a marathon. It's fast, but not ungodly fast like a 5 or 10K. I'd highly recommend this distance for anyone looking for a new experience out on the roads.

Later boys.

Family Run 2

I met one goal this weekend which was to get out with the whole family for another family run. We did a little different route and had a nice time on a gorgeous day for a 30 minute trot. Mrs. Agricola started out blazing and paid for it at the end. She's getting stronger and as a result is having some trouble with the pacing aspect of her workouts. That's a good problem to have I think; and the pacing piece will work itself out. The kids were ensconced in the stroller with animal buddies and snacks. Child Two was very quiet, uncharacteristically so, and Child One sang "Bingo Was His Name-O" over and over again.
We had a good time and are looking forward to the next run.

I didn't get out for my trail run Sunday, but I did manage to make a huge pot of Chicken Curry and an apple pie, so the day wasn't a total wash.

Sunrise, Moonset

Time: 39:03
Avg HR: 155
Peak HR: 178
Calories: 643
Distance: 4.7
Start Time: 6:36 AM
Training Effect: 4.2
Temp: warm & humid
Date: 9/28/07

It was a gorgeous morning for a run. The eastern horizon was golden as the sun approached the horizon, and the big white moon was setting in the west in a beautiful early morning sky. It was bright, but still not full day light -- the sky was a beautiful blue, somewhere between the navy of pre-dawn and darker than the sky blue of a sun filled day. It was terrific -- the only thing that could have made conditions better better would have been less humidity.

The major thing in my run was that my quads got really tight and I stopped for a bit to try and stretch them out, but it didn't really help. They are still tight, and I'm not sure why. Anyway, I'm going to try and run both days this weekend -- tomorrow to make up for my sloth on Wednesday, and Sunday to start next week right. We'll see how motivated and true to my word I am -- though beautiful weather is predicted and I've got it in my head to run a trail near my house on Sunday.

Post work jaunt

I managed to squeeze in a quick 30 minute run after work and before Mrs. VTR went out for drinks with the girls last night. Nothing remarkable, except I was able to kick it in gear for the back portion of the out and back. 15 minutes for the out, 12 minutes for the back. Short, but fast. It felt good and cleared my head after a hectic day at work.

5-er

I got in a five miler with a colleague yesterday at lunch. Easy pace, good conversation, great weaather.

Missed the lunch run today, but I'm hoping to get one in at 5:00, although the weather is looking ominous.

Nothing more to report.

Big Weekend

So, we had to bail on the weekend with the Agricola family. Big little VT Runner got sick half way down, so we had to turn around and head back to VT late Friday night. A four hour drive that brought us right back home. Bummer, but we ended up salvaging the weekend with some plans-free family time which is truly a luxury. Of course the kids ended up having strep, but that's another story....

On the running front, I had my biggest weekend probably ever. I got in a 5 miler on Saturday and a whopping 21 miler on Sunday. The long run was great ("great" as in "painful but at least I did it" sense, not as in "fun") because Mrs. VT Runner piled the kids in the car and cheered me on at four different points between miles 11 and 21. I even ran with Big Little VT Runner riding his bike alongside me from miles 19 to 20. One of the biggest hurdles to doing this run was knowing that I'd be spending over 3 hours of prime weekend family time alone on the road. That the entire family rallied and joined in was huge. Without them, I couldn't have done it.

I also had an iPod on me for the second 10.5 mile loop. Mrs. VT Runner downloaded a bunch of NPR content (this american life, morning edition, etc.) because I thought I'd need a distraction. I couldn't bring myself to actually use the thing, though. My thought was that since I wouldn't be using an iPod for the marathon, I shouldn't use one now even though I wanted to listen to the segments. I'm glad I didn't, but I was intrigued by the little battle I was having with myself over giving in to the indulgence of the iPod.

One other point about the run. All last week, my back gradually tightened to the point that I was seriously worried that something was wrong. It wasn't a tweak, just a progression of pain. I thought it might impact my ability to run until Mrs. VTB suggested that I stretch. Novel idea, I know. I did the downward dog pose, and it got right at my tightness. After about a half hour of stretching the hammies, my lower back pain was gone. Now, two days after a 21 mile run I am less stiff and pained than I was all last week. It's amazing what stretching will do. I'm now doing the downward dog and a few other hammy stretches a couple of times a day, and the back pain is gone. Are we really at the age where stretching is becoming mandatory? Yikes.

New Week

Time: 38:28
Avg HR: 151
Peak HR: 173
Calories: 587
Distance: 4.7
Start Time: 6:36 AM
Training Effect: 4.0
Temp: high-40s
Date: 9/24/07

Well, I let two glorious days go by on CC without a run! VTR and his family had a change of plans at the last minute so we didn't do our long run, and then I did nothing but drink beer and eat badly. I'll let VTR fill in the details.

I got back on the train today and had a good run -- I went a bit mellow, with a nice kick in the last 800 yards or so. It was crisp and chilly and the sun was coming up and the whole experience made me happy to be outside. A Laurie Berkner line kept running through my head: "I woke up today and saw the sunrise . . . " It's a jaunty little kids song and it's a good running tune. I was almost tripped by a helium balloon . . . someone tied a pair of balloons to a soccer ball that was sitting at the corner of their driveway and as I ran by they blew down and started to wrap around my ankle. I stopped and pulled the thing off and avoided some true embarrassment. Tripped by a helium balloon . . .

Mindless run

I went for a lunchtime trail run with a buddy/colleague yesterday, and it was one of those times when I literally forgot I was running. We planned to talk shop during the run, which usually means blowing off the "important" stuff and talking about family, plans, etc. instead. This time we actually discussed work issues, and the time flew by. We got to the end of our loop and decided to tack on another 15 minutes. Very cool.

In all we ran for 45 minutes. The pace wasn't great, but it was good enough to sweat. I love it when the legs just kick into autopilot... and I hope we get plenty of that tomorrow morning!

Late Start

I got a late start this morning -- I didn't even get out the door until 7:02 AM. I slept until until 6:25, rolled out of bed at 6:33 and goofed around with Child Two for a bit -- we had a fun nose-rubbing session. I did my short loop given the time and it was neither my fastest nor my slowest trot. I felt really uncoordinated today for some reason. There was no smoothness to my stride, I felt like I couldn't hold a line and my right leg felt like it was performing differently from my left. It was really wierd, but I got out and some days that's all one can ask for. I want to go out longer on my daily runs which requires getting up and out earlier, but the darkness at 6 AM is thwarting me -- I need to stop sniveling and just get on it!

I'm looking forward to going long this weekend, let's shoot to be out between 7:30 AM and 8:00 AM. Phat, you should bring your family along too and all the kids can hang. Afterwards, we can have lunch or whatever.

Time: 26:20
Avg HR: 157
Peak HR: 176
Calories: 441
Distance: 3.8
Start Time: 7:02 AM
Training Effect: 3.7
Temp: high-40s
Date: 9/20/07

40 at 4:00

I missed my morning window, but got in another 40 minutes at 4:00 yesterday. It was a beautiful day, perfect for running.

I felt ok, but got passed by a guy like I was standing still about 10 minutes into the run. By looking at him, the guy should not have passed me so easily, so I stuck with him and had no issues with the stepped up pace. It was yet another reminder of the mental aspect of running. I was basically in la-la land, daydreaming away until he passed me. At that point, I simply chose to run faster and focused on my pace. This worked well while he was leading, but my pace dropped off a bit when I was on my own again. The work wasn't necessarily in the running; it was in remembering to run, not coast.

Anyway, I'm glad I got out. Check it off. Later.

CC Long Run

OK, so it's Wednesday, 9/19. Phat raises a good question:

What time on Saturday, 9/22?

I checked the weather and it's supposed to be in the mid-70s on Saturday. I say let's go at 7:30 or 8:00 AM. Thoughts?

Morning Run

I went out for 40 minutes this morning. It was my first morning run in a long time, and it felt good. The best part is knowing that I already got my miles in as I go through my day.

One of the cool things about this run was that there was a bunch of fog low in the valleys. We live half way up a mountain, so I was literally running above the clouds. It was a great visual.

Temp was cool, but not cold. This was the first time I put on the sweats and a long sleeve shirt, but no gloves or numbing that Agricola mentioned.

Nothing more to report from here.

Numb Hands

Time: 30.57
Avg HR: 149
Peak HR: 175
Calories: 478
Distance: 3.8
Start Time: 6:49 AM
Training Effect: 3.7
Temp: 40 F
Date: 9/13/07

Today was the coldest morning in a long time -- I put on a long sleeve top and wished I'd had a bit more insulation . . . before I start saying things like "winter's coming . . . blah blah blah . . . " let me just say that it's supposed to warm up again at the end of the week and then get chilly again. My hands were pretty numb today at the end of my trot, and, actually, feeling and normal movement didn't return until after my shower -- my joints were stiff from the cold. I had a little forgetfulness today: I was running along, thinking that I'd do my 4 mile loop but I got the cut-through street wrong (how many times have I run that route?). As I made my turn I was surprised at how quickly I arrived at the street -- that's because it was the wrong street, two blocks short of where I wanted to turn. I guess I wasn't fully awake yet. Another thing about today's run was that pebbles kept getting stuck in my treads, right on the ball of my foot and I had to stop a couple of times to scuff my shoe bottoms on the curbs to free the pebble.

Family Outing

Yesterday was a beautiful day, and the whole family went for a run. Mrs. Agricola has been running and building up her endurance. We've been going solo for reasons of differing running-fitness-levels and child care stuff, but yesterday we went out together, all four of us. Child One and Child Two rode in the stroller carrying various animal buddies, snack sacks and drinks. They didn't fight or complain until the immediate end and it was a great time with one exception.

For some reason, my kids love to take a spin around the block when either leaving or returning to the neighborhood. So there we were, geared up, loaded up, ready to run . . . and the kids wanted to go around the "blocky," as Child Two calls it. Rather than disgruntle the passengers before departure we humored them. The entire neighborhood was out yesterday and there we were, pushing a laden jogging stroller, wearing our running garb and feeling really self conscious . . . it was a funny in an uncomfortable way. We felt like total dorks.

We endured and hit the road. Mrs. Agricola set the pace -- though running with me she pushed it a bit more than she normally would have -- and recorded a PR! It was a good workout on the 3.3 route that I frequently run and post about up here. It was great fun to have a running buddy, three actually!

Cape Cod Long Run
VTR's family and mine are getting together on the Cape this weekend for some socializing. VTR needs a long run for the CCM and I thought it might be fun to get some people together to help him run it and take on a team approach to his long run. Let me know if you're interested.

Thanks VT

I got out for a 10.5 miler this Sunday morning. It was an absolutely beautiful day, perfect for running, hiking, any type of outdoor activity. Glorious. That's the word that kept coming to mind as I chugged along the mostly dirt roads of my new favorite loop. I felt lucky and thankful to be living (and running) up here in VT.

The run took a bit longer than I would have liked, thanks in part to a gastric emergency (I'll spare you the details), but I enjoyed the time element. Sometimes 30 minute runs can become a grind, something I have to get in and check off the list. Sure, they make me feel better, but they have a way of feeling like any other daily task or chore. The long run is different. When you're out on the road for 1.5 to 2 hours you have a chance to really observe your surroundings, your performance, and the various stages your body goes through during the run. My progression on Sunday went something like this:

- Miles 1 - 3: All downhill and feeling strong. Gorgeous views.
- Miles 3 - 6: Mostly uphill, tightening up. The views of the mountains and the smell of the crisp, fresh air inspire and push me ahead...slowly.
- Miles 6 - 7: Whoa. Stomach issues out of nowhere. Good thing I'm on a rural route.
- Miles 7 - 10: Feeling strong after the forced rest. Back on my local road. Thinking I might be able to hit my goal for the marathon after all. Ready to get back into the training.

It was a cool trip and an interesting progression to observe. I'd encourage you guys to break from the routine and go out for a long run sometime soon. Focus on the time (say a 1.5 hour run), not the distance and just let it happen. It's a great experience that will refresh your perspective on running. It did for me. And I'll bet you'll surprise yourself with your performance.

Later boys.

A Hard Slog

I got out last night for an hour. It was a beautiful early fall evening, temps in the 70s and the Park was not overly crowded. But it was a hard ride. I had no gas for it. I blame the plain fact that I frittered away the summer, really riding hardly at all, and we were out late Saturday drinking flagons of wine. So I am doing my penance with poor performance and sore muscles.

The days are setting shorter, gents, which means the trainer comes out from under the bed. Look in this space for ruminations on how the mind wanders while stationary.

The numbers:

Time: 1.05.27
Distance: 17.59 miles
Mx Speed: 24.1 mph
Av Speed: 16.1 mph
Mx HR: 171 bpm
Av HR: 146 bpm
Burn: 926 cals

Night Run

Went out Wednesday night and hit the pavement for a solid 30 minutes. Total distance was a little over 3.5 miles. Good run on a cool night with the stars out in full force and a bit of Milky Way in view. If I didn't have to focus on the road so much at night, I would have drunk in the beautiful evening sky the entire way.

Chilly Morning

Time: 37.51
Avg HR: 159
Peak HR: 175
Calories: 653
Distance: 4.7
Start Time: 6:33 AM
Training Effect: 4.4
Temp: Chilly
Date: 9/13/07

Today was a beautiful day for a trot. Crystal clear skies, low humidity and a nice crispness in the air made for perfect conditions. I felt good today but I felt sort of disconnected from my legs. I was aware of them but they didn't really feel attached to me. It was very odd. I was somewhat outside the entire experience for some reason and felt as if I were plodding. However, based on distance and time I was setting a pretty good pace. It was an interesting, semi-out-of-body experience.

Thanks to VTR and FA for reaching out to me over the past week -- you guys helped me out more than you know by your calls and emails.

Happy Rosh Hashannah, and a happy & healthy 5768 to any Jewish visitors.

Rain run

Appropriate that on Sept. 11, at least down here, we experienced a torrential downpour and I happened to be running in it with one of my buddies. Went out very hard for the first mile and and a quarter and felt it greatly in my lungs. The guy I usually run with really pushed me and it was a very rewarding half hour run. Covered a little over 3.2 miles.

Thoughts and prayers to a nation in rememberance.

Honor Run

Six years ago today Mrs. Agricola and I ran down the Brooklyn Promenade not 20 minutes prior to AA11 hitting the North Tower. The horror that was to come that day was already underway as we trotted through the streets of Brooklyn. By the time Mrs. A hit the showers reports were coming over the radio that a plane had hit the North Tower.

I've run each year since September 11, 2001 (with the exception of one year when I was sick). I do it to honor and remember the dead of that day and to let the powers that be know that we're still here, that life continues and that we don't forget.

I ran 4.02 miles today in 31:59. Mainly I ran to pay respects and mark the day. I hope to run on September 11 as long as I can.

Saturday 30

Ran a 30 minute out and back over the weekend. It was my first run in a while, and it took me a full 8 minutes just to warm up. Before hitting the 8 minute mark, every stride was tight and I had to work for every step. At 8 minutes, I took a few deliberate, long strides and things opened up. It actually felt good again for a while. At about 25 minutes, I tightened up again a bit, but finished strong.

I'm coming up on 4 days of off site meetings, so I'm hoping to get some early morning runs in. You'll see it here if I pull it off.

2 runs and a comment about safety

Went for a 30:15 run yesterday and it felt very slow. I am pretty sure I am on a 10 minute pace as I am just getting back into the running and not a very good stride. But I am pretty motivated with the CCM coming up and I have to change my sedentary lifestyle. HR 168

Sunday - Went for a 31:00 minute run this evening, but I did something different today. Went out and turned around after 15:30 and went for a negative split on the return. I did the return in 15:00 minutes and while it is not speedy, it did make me work a little bit harder on the way home. I ran just over 3 miles. I can see myself being much faster once I work out the kinks.

My word on safety. If you do not own a reflective vest or one of those reflective anklets and you run at night or very early in the AM, you must purchase them. Tonight I was running against the flow of traffic and we do not have many street lights so the road is very dark. A car took a right hand turn on to my road and was speeding very quickly and he could have easily hit me if iwas further out on the road. It is great to see cars from behind and in front of me flash their high beams when they are a hundred yards away. Your life is not worth saving a few bucks.

Whatever

I ran four miles today. I have no data. My watch went missing. It made the run difficult because I had no gauge of pace -- I think I went out too hard because it it was painful. It was not a fun run. Not much is fun right now . . .

Running....

Went out for a 3 miler today with some friends. A little hot out there but not bad. I came in second place to the other two runners. I think I need to get out and run more consistently, particularly with the Cape Cod Relay coming up.

Weekend Labor

Not much to report on my weekend running -- there wasn't much of it. I went Saturday for 4.02 and today for 3.3. A real lethargy set in over the weekend and I found it hard to motivate. I'm also discovering that if I don't get out in the AM, I don't get out in the afternoon. I'm also finding my current working situation less than ideal, bordering on the toxic -- incredible levels of frustration every day that are infecting other aspects of my life, running included. I need to make a change, and am working hard on the search front.

Saturday Data
Time: 32.39
Avg HR: 153
Peak HR: 175
Calories: 523
Distance: 4.02
Start Time: 8:04 AM
Training Effect: 3.9
Temp: sunny & dry
Date: 9/1/07

Tuesday Data
Time: 26:03
Avg HR: 152
Peak HR: 177
Calories: 403
Distance: 3.3
Start Time: 6:44 AM
Training Effect: 3.5
Temp: sunny & dry
Date: 9/4/07

Labor Day

I got out today with an old friend who took up cycling recently for better overall fitness, so she and I are pedaling in the same direction, so to speak. She led us up this bike path in Westchester that I recalled traveling by bike with friends way back in the eighth grade, in the days before we wore helmets, and the weather today, just as then, was so fine. After the ride we had a BBQ feast, three couples, eight kids, on a big back porch. God bless Labor Day.

The numbers:

Distance: 19.44 miles
Time: 1.32.53 hours
Mx Speed: 20.5 mph
Av Speed: 12.5 mph
Mx HR: 173 bpm
Av HR: 134 bpm
Burned: 1203 calories

Heat

I got out on Wednesday for a slow 6 miles at lunch. This was a day that having a running partner pulled me through. I knew I should run, but it wasn’t until my buddy called with a non-descript, “You runnin’ today?” that I committed to it. I thanked him for calling me out, even if he didn’t know that’s what he was doing. Without the call, I could have bailed…easily.

So, we did the run, and it was HOT. Way hotter than I thought it would be. We stopped to walk 3 times – he called T.O.’s twice, and I called it for the final break. Not my best run, but we made it. Some days, making it out (and back) is what matters.

Later boys.

Five Plus

I couldn't find my HR belt today, so no data beyond time, 41:35, and distance, 5.2 miles. After about 26 minutes I found my groove and fell into a nice rhythm. I've had a choppy couple of weeks that have me running less than normal but I'll get back on it. I'll shoot to do another 5 on Saturday and then I'll be back in the swing.

Anybody else noticing the seasonal change affects your ability to get out of bed? I think it's the light changing (I have no idea, honestly) but it gets harder and harder to get out of bed as the light diminishes. The weather is gorgeous though and it would be a total bummer to let it go to waste.

There but for the grace of dog, go I

I got out tonight at 7:35pm and the curtain fell pretty quickly; it was dark by 7:55. So there I was, pedaling through the Park in the dark, just passing the Guggenheim when a profoundly oblivious woman stalked across the road with a giant shaggy dog, about 25 yeards ahead, directly into the vector off three guys who had just passed me. The middle guy hit the brakes so hard he went bike over ass over helmet, landed on his right shoulder and hadn't come to a complete stop before the woman started blaming him for reckless cycling, climate change et al. Nearly a dozen passing cyclists came to his aid, which was pretty cool, this being NYC, after all, as well as an older runner who appeared to be an orthopedist, which did not surprise me one bit, this being NYC, after all. Everyone agreed the orthopedist had rank so we sped away.

Adventures, fellas. Central Park is full of them. I am getting out Labor Day morning with a friend on a 30 mile loop trail up in Westchester County, and looking forward to that.

So I took a slow second lap and called it a night. Strangly, the heart rate monitor wouldn't give up my average amd maximum heart rate but provided a level of alternative detail I've never seen before. And so the numbers are:

Time: 0.54.39
Mx Speed: 23.3 mph
Av Speed: 14.7 mph
Distance: 13.34 miles
Burn: 746 calories

Hard: 19.30
Moderate: 27.44
Light: 8.02

(I presume these last three stats are judgment calls on my heart rate....)

Ride to blog...

One hour

I got out for a one hour loop today at lunch and felt great. After running two 5K runs in the past 14 days, I finally felt ready to get back out there. The weather was perfect at about 75 - 80 degrees, with blue sky and a slight breeze. My legs felt fresh and my lungs felt fully recovered after the much needed time off.

Agricola, at the very beginning of my marathon training, you stressed the importance of listening to your body. I'd add that you need to listen to your psyche, too. You have to be ready to run, to want to do it at some level (even as you dread the first steps). Today was just one of those days when it all clicked. I'm savoring it now. Who's next?

Mini Me

For my first ride since Bastille Day I took the elder little artist for a spin in the Park early this morning. It was a successful outing, the first time she didn't need help getting up the hills. We stopped a few times, but in all she was a trooper and loved it and it was truly sad and delightful to see how strong she's grown.

As I figured she'd need me to hop off and on my own bike a few times, I rode the mountain bike I acquired during the first Reagan administration. That was odd. Heavy. No toe clips. The saddle was comparatively comfortable. But as I watched all the roadies whiz past us, I longed to ride again. I am blocking out time and hoping this will be my week.

More on that later, fellas.

It's about time...

Not only have I brought procrastination to new levels with my lack of running, I can't even write the damn post until 6 days later! I finally got my butt out for a quick run last Sunday. The running took 23 minutes, the prep and cool down took about 3 hours. Most of this time was spent trying to figure out my HRM that hasn't been touched in 5 years. I almost went out and purchased a new one but convinced myself that I need to show some dedication to running for at least a month before I up the geek factor on my watch to Agricola levels. The weather was perfect for a run, mid 70's, and the sun was shining. I ran the outer loop of my neighborhood which is, unfortunately, the only route I have. One of the many contributors to my lack of running is my neighborhood. I'm boxed in by a narrow winding cart path of a road that I would have avoided even in my H.S. days. My goal for the next few weeks is to run 2-3 times p/week.

Distance: No clue
Time: 23:55
Avg. HR: 155

Running through the Mts.

Hi all,

I had a very nice run in Jasper National Park in Alberta, Canada yesterday morning. Straight down the main street called Connaught and just out of town. As I was completing my half way point of my 28 minute run, a beautiful 16 point male elk came in to sight. Several cars stopped to check it out and I just kept running, knowing I would be able to see it again when I ran back. Huge antlers and a beautiful animal. Made my morning as I watched the sun peek through the mountains. I highly recommend the Canadian Rockies to anyone willing to make the trek. It has been a remarkable trip!

Fumes

Time: 32.46
Avg HR: 157
Peak HR: 178
Calories: 564
Distance: 4.02
Start Time: 6:32 AM
Training Effect: 4.1
Temp: warm & HUMID
Date: 8/22/07

Work has been a zoo -- absolutely no fun and incredibly frustrating. I've been pretty much flat out for the past month and there's no respite in sight. You've got love working at a small time shop where everyone thinks they know what they're doing . . . sometimes I really miss the huge agencies and huge clients of NYC -- actually all of the time, Boston is a piker-advertising town.

The long and the short of it is that I end up spent on Fridays, running on fumes.
Couple that with not getting enough sleep last night and today's run was a bit challenging. I tried going out slower but seemed to be running harder based on my numbers. I never really got comfortable -- snot was pouring out my nose, my left eye watered like a faucet (and has been through the latter half of the summer), my throat was filled with gunk, my shorts were riding up and it was nasty humid . . . so, yeah, I had a great time today, with my dear friend, Running . . . hiking and camping tomorrow, so probably no run this weekend, but we'll see. The weekend can't come soon enough.

A Couple of Good Articles

Great article.

Coffee, anybody?

Check it off

I got in 3.1 miles today. It took about 25 minutes and was completely, 100% uneventful. The only event was the fact that I did it. It's all about just getting out there for me right now as I get my "routine" back on track.

I will say that my muscle memory is still intact. My first few strides felt completely natural. Not that it's all that complex to run, but I felt so comfortable doing it -- as if my body knew exactly what was coming, what I was asking of it, and got right in line. Not sure if I'm explaining that very well, but it was a cool feeling. I took it as a small reminder that even though I'm in a bit of a lull, I have put in a lot of work and miles. I am a runner. That was the feeling.

Has anyone else experienced that?

Cape Cod Marathon Relay Team

I've signed up for a Cape Cod Marathon relay team. We're in and I've included a bunch of you on the team. VTR is running the whole thing. The folks from this site who are listed on the team are:

Runner's Hye
Bennu
Phat
Agricola

I included someone else just to fill in the fifth spot but he won't run because he doesn't run but I had his work address and so signed him up. I used everybody's work addresses. There's an open spot for anybody else who wants to join. The date of the run is Sunday, 10/28. We will run 5 legs varying in length between 3 and 6 miles (approximately). Details are here.

Getting back

I ran the Tuesday night trail race last night after about 10 days off due to a slight head cold and the need for a break. I came in with a decent time (22:21 for the 5K), but I wasn't exactly feeling it. My lung capacity was definitely down and although my legs felt strong, my head wasn't into the race. I would chant my little mantras, but I didn't quite buy into them. Today, I had time at lunch to get in a nice run, but passed. I guess I'm slowly working my way back into running, but motivation is definitely an issue. I'm glad to see that others on this blog are in the same boat.

On a more positive front, last night was an absolutely beautiful run. The course takes us through old fields, rolling hills, and woods with an unobstructed view of Camel's Hump at the start/finish. It was one of those nights that I was awe-struck by the scenery. VTRunner child#1 must have been similarly inspired. He finished second in the "cub" race,a nd was very proud of himself... although I think he credited his breakthrough performance on his new purple cape, not the scenery.

Back At It

Time: 32.17
Avg HR: 153
Peak HR: 174
Calories: 464
Distance: 4.02
Start Time: 6:19 AM
Training Effect: 3.81
Temp: August morning chilly
Date: 8/22/07

Well, I got back at it this AM with a rather brisk trot -- both in terms of pace and temperature. August mornings, such as today's, always remind me of being a kid and working trees -- the mornings near the end of summer were always chilly. I like it. It's a good way to prep for fall, less sun, and more cold. It's amazing how fast the summer has gone. It doesn't seem like that long ago that we were celebrating the return of warm weather . . .

I felt pretty good but I did feel a bit of a drop-off from my hiatus. I'm not sure it's related to the time off, per se, but more likely the result of my mysterious cold/allergy bout. I'm still mighty congested, and this AM was the first in the last 6 that I actually felt up to running. I needed to get out regardless though because I definitely felt laziness sliding back into me -- it's nice to sleep in, it's nice to have an extra 40 minutes in the AMs . . . be gone laziness! Run! Run! Run!

I put on new shoes today for the first time in years, literally. I got the next gen of my New Balance 1221s, the NB 1222. They seem pretty good, but the lacing system is a bit different than the 1221s, and I wasn't able to get them as tight, in the right places, as I wanted to -- that will come with breaking-in though. My other shoes were so old, that NB is actually up to the 1223 -- I got these at the NB outlet. I loved the 1221s and am sad to see them go.

Seasonal Woes

I don't know what it is, but every time the seasons start to change I become achey, stuffy and generally lousy feeling. I'm not sure if it's a viral or bacterial thing, or the shifting pressure, changing air or new allergens that trigger my symptoms and knock me for a loop. I haven't run since Thursday of last week. Lat Friday, I awoke feeling nasty and it carried through the weekend. Non-sore legs and gorgeous weather on the Cape, made me psyched to do my five mile loop but I took a three hour nap instead on Saturday. Sunday I laid around all day doing nothing until I helped prune some trees with my father-and-brother-in-laws. I was totally out of it, all day -- lethargic, unmotivated . . . blah. Yesterday would have been a stolen day. Today would have been my actual on-day but I felt less than chipper again so bagged it. Tomorrow is Mrs. Agricola's day so Wednesday will mark my return -- as long as my seasonal woes have come to an end.

Phones home?

There's an interesting "debate" on boston.com today about the use of headphones while running. I personally don't chose to listen to tunes, but I'm not against it. I prefer to zone out by getting into a rhythm with my breathing, observing random thoughts, repeating various mantras, etc.

What do you guys think? Should headphones be banned at races?

Check it out...

http://www.boston.com/news/globe/living/articles/2007/08/20/a_running_debate/

Near Bail

Time: 37.46
Avg HR: 154
Peak HR: 174
Calories: 617
Distance: 4.7
Start Time: 6:40 AM
Training Effect: 4.1
Temp: 60 & humid
Date: 8/16/07

I nearly bailed this AM. I was dragging, as evidenced by my late start time and while getting dressed in the kitchen -- yes, I get dressed down there in the AM in an effort not to disturb the family -- I nearly went back to bed. The blog, and my desire to improve won out. I had intended to do my my 5 mile loop and compromised on a little shorter one. I felt slow, but my pace was pretty good. I moved up a training class on my watch -- I was at 6, but now am at 7. Not entirely sure what it means, I'll research and get back to you. My left hamstring is still somewhat sore, but my quads felt pretty good -- just tired, not sore. I may take the rest of the week off, but I'm going to be on CC again this weekend and wanted to do my 5 mile route down there. We'll see how the legs feel Saturday AM.

Recovery

Time: 26:39
Avg HR: 150
Peak HR: 166
Calories: 370
Distance: 3.3
Start Time: 6:27 AM
Training Effect: 3.7
Temp: low-50s & dry
Date: 8/14/07

I did my short route this AM. It was more for recovery than fitness. I'm a little sore in the quads and hammies but looking to run through it. It will be good for leg strength. Things felt pretty good by the end, though it's all a bit sore/tight right now. I could actually see my breath in places this AM -- it was a little chilly. Fall is coming.

Falmouth Road Race

Alright, I've been talking about this for weeks, and working towards it since January. I was out of shape and overweight, and I needed to train to run this thing. I first ran this race in 2004 -- I was happy with my time, then. I ran it in 2005 and 2006 and was not happy with my time. I was happy with yesterday's run, I covered the 7 miles in 57:05 (by my watch)and 57:10 by the (un)official clock. Regardless, my average/mile pace was 8:09 or 8:10. Here's some data and where I finished:

There were 8,941 finishers (top 15%)
There were 4,879 men (top 20%)
There were 4,288 19-39 year olds (top 12% -- incl. women)
(I'm not giving the actual line here because I want to remain anonymous on the web, by and large. The folks who know me can look me up for the official info)

Here are my splits
Mile 1: 8:25
Mile 2: 7:53/16:18
Mile 3: 7:55/24:14 I messed up timing on 2-4, so this is slightly estimated.
Mile 4: 8:02/31:16
Mile 5: 8:12/40:29
Mile 6: 8:18/48:48
(10K): 50:40
Mile 7: 8:16/57:05

The race can be blown in the early miles as they are mainly rollers and I think I got in a bit of trouble there. You can see I was flagging a bit on 5-6 -- but I finished 6-7 faster than I went out, and there's a big old hill at the end. I gave it a good kick up the final hill (training and visualization helped on this) and I passed a couple of people on the way up who didn't catch me on the way down. I finished with a good kick. Overall I'm really happy with this result.

Tune-up

Time: 26:08
Avg HR: 152
Peak HR: 171
Calories: 392
Distance: 3.3
Start Time: 6:16 AM
Training Effect: 3.8
Temp: cool
Date: 8/10/07

Short brisk run. Short brisk post. I'm ready for Sunday.

Passing bikers?

I went out for a quick four miler at lunch today. Nothing to report, except that I passed two bikers on the route. They were an old couple who originally passed me while I was resting at my turnaround point on the local bike path. I had a hunch I might catch them, but I hoped I wouldn't.

When I closed in on them, I seriously had to consider the etiquette of the situation. I mean how demoralizing would it be to be passed by a runner while you're pedalling along on your bike? I also had to consider whether I could continue to gain on them after passing by. I did not want to play the obnoxious guy passing bikers only to be passed myself after running out of gas. After sorting this out, I went for it. Ok, "went for it" might be a little strong. These guys were crawling to the point that I half expected them to fall over in front of me. So, I continued on, passed the woeful bikers and finished the run. It was an entertaining situation.

Here are the stats:
4.2 miles
32:41 minutes
2 bikers passed

In case I the day gets away from me tomorrow, I want to take a second to wish Agricola luck at Falmouth this weekend. Tear it up! Sub-60 baby! Looking forward to the full report.

Logging miles and gadgets

I managed to squeeze in a 7.5 miler at lunch today in weather that was pushing 90%+ humidity (at least it felt that way). My time was somewhere around 1:02, and luckily I had this little gadget to help me stay hydrated and get through it.

http://www.amphipod.com/320/320.html -- Highly recommended after 2 uses. It is easy to use, has an expandable zip pocket for Gu, Powerbars, money, id, whatever. It also seems well-designed because I hardly knew it was there.

Drizzle

Time: 32:37
Avg HR: 153
Peak HR: 172
Calories: 494
Distance: 4.02
Start Time: 6:29 AM
Training Effect: 4.0
Temp: warm and drizzling
Date: 8/8/07

It was a drizzly morning today and it drizzled on me the whole run. It was a classic, humid summer morning rainfall -- big drops, spaced far apart falling from a leaden sky that looked like it would open up on me at any moment. It did open up, but about 10 minutes after coming in the house. Nice timing.

I've got one run and four days to go before Falmouth. I know it's only a 7 miler but I'm pumped for this race and hope the weather permits me to blaze it -- though I'm afraid that it's going to be hot and humid and if it is that will change my strategy a bit. As far as my remaining run it's scheduled for Friday and I'm going to ease up a bit and go short and (maybe) slow in a short taper before the race.

What a thrilling post.

Trail Racing...Family-Style

Every Tuesday night during the summer months, the Catamount Outdoor Family Center (http://www.catamountoutdoor.com/) hosts a 5K trail running series, which is a riot. Competitors range from local high school cross-country teams (these guys fly!) to a husband and wife in their mid-80's to recreational runners like us. They have two courses which run on single track trails through old farming meadows and woods. Both courses are beautiful, although one is a killer with lots of hills and switchbacks.

The races are truly a family affair. The owner of the Center and his grown son manage the race and are out there every week. Spouses often alternate running and watching the kids on a weekly basis, and there are two shorter races for "cubs" (age 0 - 6) and "cadets" (age 7 - 12).

The entire VT Runner family typically runs a bunch of these races each year, but this was our first one of 2007. VT Runner the elder (4.5 yo) has "raced" for the last 3 years, but has always alternated between running, walking, being carried, picking flowers, rolling in the long grass, and/or bursting into tears at the starting line. We really never know what to expect. Last night, he surprised us all by charging the race (probably about 100 yards long) and having a ball. He had so much fun, that he ran the route no less than 5 times and was a ball of sweat by the time my run was done. He did not want to stop running, and even raced to the car. VT Runner the younger (2 yo) also "ran" the entire route a couple of times and was very proud of herself. I was proud of them both.

My race (Mrs. VT Runner had kid duty last night) was also fun. I ran a 22:26 for the 5K route, alternately shadowing and leading a couple of guys at a steady but hard pace. At about the mid-point, I needed to focus to keep pushing, so I started repeating a mantra to myself, "No fatigue in the legs, no fatigue in the lungs," but quickly changed it to "Strong legs, strong lungs" because I didn't like saying the word fatigue. Can you tell how strongly I believe in the power of positive thinking/imagery in running?

I really needed the help for the last 1K because I ran my 3rd kilometer as if it was my last. I still don't know how I turned a "3" into a "4" on the 3K mile marker sign, but the mistake was painful. In the end, I guess it turned out OK because I posted my fastest time ever for this 5K. I think I was inspired by the kids' performances. How cool is it to be at the stage where we can truly share our passions and activities with the whole family? I have a feeling it's only going to get better from here.

When you gotta go

I woke up Saturday morning, had a small cup of coffee, and hit the road for my long run of the week, an 11 miler at a comfortable pace. I did an out and back that offered views of Lake Champlain at the turnaround point. Unfortunately, this run also offered a gastro-intestinal revolt at said turnaround, the longest point from home. With no bathroom in sight and TONS of poison ivy lining the trail, I clench-walked one painful mile before finding a solution to my predicament. No need for details here, except for the fact that I ran the remaining 4 miles with only one sock. You do the math.

Oh, the joys of running.

On a completely different front, I had a massage today to work out some shoulder/back issues I've been having (residual pain from a waterskiing-induced shoulder separation 2 years ago), and my masseuse made an interesting observation. She was working my neck area while I was on my back, and she said she could tell I was a runner because of the muscles in the front of my neck and around my collarbones. Apparently, runners' intense breathing, especially on longer runs, develops these muscles in a special way that isn't found on non-runners. I couldn't tell you what the difference is, but I thought it was really cool to have her notice a physiological trait that specifically id's me as a runner.

Running on Sunday morning

Just went for a 26 minute run on Sunday morning and I felt slow and tired, but at least I got out there. Hope to get in 3 runs this week...

Saturday/Monday

Saturday
Time: 51:54
Avg HR: 158
Peak HR: 182
Calories: 838
Distance: 6.2
Start Time: 6:51 AM
Training Effect: 5.0
Temp: warm
Date: 8/4/07

I set out on Saturday AM for my second 50+ minute run before Falmouth. It went really well. It was a bit slower overall (about 39 seconds total) but I had no walking portion to get back on track, and the last hill was easier this week than last. I think it made a huige difference getting out an hour earlier because it was that much cooler, and the air was also drier this week than last. I noticed a difference in my runs in-between 10Ks. The longer run does so much to help the conditioning. I'm psyched I bucked up for these and got them in.

Monday
Time: 30:53
Avg HR: 148
Peak HR: 169
Calories: 422
Distance: ~3.8
Start Time: 6:41 AM
Training Effect: 3.8
Temp: cool -- classic August Morning!
Date: 8/6/07

Today was a day I felt the effect of the longer run that I mentioned above. It was a moderate run, just under four, in a time of about 8:07/mile. The HR was within a very comfortable range and the run felt good. It's as if I've turned a definite corner and it feels good to be here at this point in my training: two more runs this week and 6 days until Falmouth . . . I'm feeling good.

Through the woods

I got in a quick three on the trails near the office yesterday. It was a hot one up here in VT (mid-90's), and the sheltered wooded paths provided some relief.

Nothing more to report on the running front. I'm just chugging along getting the miles in.

On the work front, I'll mention that today is the first day of Burton's annual summer tent sale, and it is a scene! They're rolling with a Nascar theme, and the staff is taking it to the next level -- sporting cut off half shirts and handlebar mustaches, serving pulled pork sandwiches, blaring classic rock. There's even a real Nascar-type racecar and racing video games. The doors opened at 7AM, and when I got here at 8:45 the line was still probably 200 yards long and wrapped around the parking lot. People apparently got here at 5AM, and I saw one tent. Scattered throughout the crowd, I saw kids who were literally glowing, arms full of snowboards and bags bigger than they were full of gear. It's a good day to come to work when you see the passion of the customers literally on your doorstep.

That's all from here. I have 6 miles on tap today. We'll see how that goes.

Nice Run

Time: 35:00
Avg HR: 153
Peak HR: 173
Calories: 528
Distance: 4.3
Start Time: 6:24 AM
Training Effect: 4.02
Temp: warm & humid
Date: 8/2/07

Today's run was a beauty. I went on the first mile in 8:37 and that set a nice pace for the rest of the run, though based on average pace/mile it sped up over the course which is good. I don't know if it was the long run on Sunday or what, but today felt good. The only downer was a blister on my right foot -- either the footbed in my sneaker was shifted or my sock was twisted. I'm not sure what it was and I'm not worried -- duct tape can fix all.