Long run

So, I did a long one today. At 13.7 miles, 2.01 hours, it was the longest run I've ever done. My previous longest was a 10 miler that I did a few years ago. The keys to this run were a new route that I enjoyed and a compatible running partner.

Over all, the run was good. Miles 1 - 7 were solid. I ran this portion of the route on Wednesday, and I felt much better, looser today. Miles 7-11 were uneventful. Miles 11 - 13.7 were a little tough, but not in a way that I expected. My lungs were fine, but my legs felt a little dead. I'm convinced it was from a lack of fuel. My running partner luckily brought a cliff bar and powerade, which we split. Having never run this distance, I never even considered needing food/drink. It was definitely necessary. Next long one, I'll have some fluids and some Gu on me.

So now, it's about an hour and a quarter after the run, and I'm not feeling the buzz of endorphines. My body is definitely in "WHAT did you just do to me?!" mode. Still, it was a good experience and a great mental building block for the VT marathon.

Good run

Made it out today for my second day of exercise this week. Monday night was an especially fast-paced game of hockey, so I felt like I legitimately needed a day of recovery yesterday. Today was all about the run. It is gorgeous out. Probably only 45 - 50 degrees with a decent wind, but with blue skies and a definite feeling that spring weather is right around the corner. Ran a 1 hour route with a guy in the office, which ended up being 7.26 miles at a 8.26 minute pace (thank you gmap pedometer). It was one of those runs in which I never really loosened up and lengthened my stride, but it felt good to get out there.

The goal for Friday is to run for 2 hours. We'll see how that goes, and you'll read about it here.

Under the Weather

I feel like hell today. No run for me -- bummer. I really look forward to going out and it bums me out not to go . . . Maybe I can rebound and get out tomorrow.

Another Snowy Run

Time: 44:19
avg HR: 154
Peak HR: 172
5 miles
8:49 AM start
Training Effect: 5.0
Temp: 33 F

I went out today for about 5 miles. It felt good and it got me over a mental hump -- I was starting to think I was destined to run the 5 K forever. I felt good and carried a pretty decent pace throughout -- onward and upward.

Last night's snow was melting pretty fast and along parts of the run it felt like running in a shower with melt-water coming out of the trees. Spring!

Grind

Got my ass out today for a 33 minute run. It was a gorgeous day up here and the schedule worked out perfectly for the run...so why was it so hard getting out the door?

Here's my theory:

I have to think it's at least somewhat biological. The body, during the winter/early spring especially, has a vested interest in conserving energy. It doesn't want us to go out. In fact, the body is pissed off even after we do hit the road, which is why the first 20 minutes or so always suck (at least they do for me). The body is saying, "Get back on the couch, open a beer and relax a bit. It's a long winter, and I need these calories." By the time we hit the 20 minute mark of the run, the body figures it MUST be doing something worthwhile like hunting, so it better damn well catch a little critter to replenish the food supply. This is why we suddenly feel a little lighter, a little more glide/less grind with every step. It's biological.

So, hit the road boys. And every time you do, no matter what the quality of the run, feel good about it. Because in getting up, setting the beer aside (for later) and taking that first stride, you're not simply beating innertia -- nope, you're beating thousands of years of biological imprints that just want to keep your ass imprinted in the couch... at least that's what I tell myself.

I'm alive!

Hi all,

Just ran 3.3 miles with the rowing team in SC. Ran around the mall and I felt sore, but survived the run with the guys who have been working out all week. I am just starting to run again as my arm feels fairly normal. I hope to be posting more. Everyone keep on running and for those who have not posted, start posting!

I am thinking of trying the p90X work out system. Any one hear of it? I have found great reviews on the internet, but the workouts are killer.

Enjoy the day! The weather here is 85 degrees and sunny!

Just A Run

Time: 27:56
avg HR: 156
Peak HR: 172
3.3 miles
6:50 AM start
Training Effect: 4.3
Temp: 40 F

Not much to report today, no deep thoughts, not even shallow thoughts. Just a 3.3 mile run . . . well, actually, that post I made about my HR monitor got me thinking about the training effect.

TE over 4 is supposedly a hard workout, with big cardio benefits that will yield dramatic improvement, but requires rest periods interspersed with recovery workouts. I feel fine after them and don't need any big recovery period. I also tend to drop about 40 beats/minute within 1 minute of finishing so my post-run recovery is pretty good. However, I'm over 4 TE on 3.3 mile runs. Am I in shape or out of it? Maybe a HR monitor is not such a great thing after all!

Anyway, I tried to go out slower today but it felt worse. I feel better going quicker and I actually start to feel better after the 30 minute mark -- which I've not been hitting in these workouts so I definitely need to increase the distance. Does anybody else feel better after a certain period in their run? Is anybody else even running right now, or I am just shouting into the wind here like I do on my other blog?

Kinda Quiet In Here

It appears that folks either aren't running, or aren't blogging but there's not much action up here this week.

Tomorrow I go again, but I figured I'd post something up for discussion sake. In my posts I put a little list of time, HR, distance, temp and Training Effect. The last item is probably unfamiliar to you. For Christmas I received a Suunto T3 Heart Rate Monitor. Like most HR monitors it comes in two pieces -- a wrist watch and a chest belt. The belt broadcasts the heart rate to the watch where it is recorded.

The watch is quite robust and it stores the data -- up to 15 workouts -- and let's you scroll through the data. It counts monthly and weekly totals and it can even be paired with a GPS to record mileage -- that's my next acquisition I think. Anyway, in addition to HR, time, calories (I burn an average of about 450 Kcals/run) it also records the aforementioned Training Effect. Basically, the watch scores each run based on avg/max HR, distance and Kcals on a scale of 1-5. The longer and harder you go, the higher your score -- though if you scroll down the list you'll notice that higher isn't necessarily better based on goals.

You can set your fitness level and the watch will move you up as you perform more. I moved very quickly from level 4-5 but have been on 5 for a while. I need to boost my training and get my workouts up to 5 in order to move to the next level. The levels are based on frequency and length of workout/week. It's a cool tool and I love to run with it. Allegedly, Carmichael Training Systems (the dudes who trained Armstrong) use this watch. I'd totally recommend running with a HR monitor if you don't -- it's nice to see the data from a run and it helps with pacing and helps you to see where you're netting out.

So, get out there and start running (and blogging) the weather's getting nice and you're running out of excuses.

Vernal Equinox

Time: 29:51
avg HR: 158
Peak HR: 176
3.5 miles
6:49 AM start
Training Effect: 4.5
Temp: 11 F

Six hours and forty three minutes after the commencement of Spring I hit the road. I ran my longer route today and realized that the extra two-tenths doesn't really impact the duration of the run that much. I need to start stretching it out more to break the 30 minute mark and increase the effectiveness of the run.

I saw this fat little Scotty dog out for a walk with its owner. I passed them going up a short incline and the little dog started to run to try and catch me. Granted the beast was on a leash -- though it was one of those extendo leashes -- but the little fatty petered out fairly quickly. It was mildly motivating, actually, because I definitely don't want to end up a fat pup on a leash with little get-up-and-go.

One final thing, please note the temperature: eleven degrees Fahrenheit! One good thing about running in the cold though is the side-shot. It's somehow more acceptable, and definitely necessary, in the winter to clear the nasal passages via this method. Long live the side-shot!

Pow

Winter made a last-gasp, Monty Python-esque, "Not dead yet" statement over the weekend, and I was happy to take advantage of the end result: 12 - 20" of the fresh white stuff at Stowe, where I snowboarded on Saturday with Lightchaser. We were on the lift at 8:00, and enjoyed beautiful powder most of the day. It's amazing how a day like that on the mountain can literally make you giggle. Fluffy powder, pain free falls, beautiful surroundings... I'm holding on to that as spring approaches.

Another thing I'm holding onto is what I call a "breakthrough moment." I had one on the snowboard 2 weeks ago (another powder day), and it rekindled my enthusiasm for the sport. I had hit a plateau and was started to become frustrated when all of a sudden something clicked that completely changed the game. Instead of going across the mountain, I went down. Instead of fighting speed, I embraced it. Instead of stomping on turns, I used my hips to flow into and out of them. I'm loving it, and I know I'll be dreaming about snowboarding throughout the summer.

But the breakthrough moment isn't unique to snowboarding. It definitely applies to running and our pursuit for fitness in general. It usually happens for me when I'm totally bummed about my progress. Suddenly, I hit a new stage, which changes everything for the better. I'm currently lingering around the "I run sometimes, and struggle to get out there" level, looking to push into the "I dig running and am bummed to miss a day" stage. Sounds like Agricola had a taste of a breakthrough with his move to the wheezer. I'm hoping for one soon. Anyone else feeling it?

The Rebound

Time: 28:15
avg HR: 157
Peak HR: 177
3.315 miles
6:50 AM start
Training Effect: 4.3
Temp: 18 F

The new rule this spring is use the inhaler before leaving. I did today and rebounded nicely from my Saturday debacle. I started out a bit more mellow, and covered the route in about 17 seconds more than I did last Thursday. A Monday run is a bit different for me, but it felt good. There were a lot of smells today -- maybe my respiratory issues made me more aware of the odors on my run:

Sometimes I bump into a guy who walks in the AM and smokes a large cigar. I smelled it before I saw him. They are nice cigars, and smell pretty good.

My route takes me over the commuter rail line (twice). The second time is near a station and I could smell the brake pad-burn from a recently departed train. It smells like an electrical fire.

There's a bakery on my route, it always smell good!

Even as frozen as the world is right now (the Vernal Equinox is tomorrow, hello!), I could smell the snow in places that were in the sun and began to melt.

Wild Weekend

It was a wild weekend. I got a couple of good old fashioned cross training workouts and one shortened "run." I shoveled heavy wet snow for 35 minutes on Friday night, and again on Saturday morning. Shovelling is a gasser, it's amazing. During my morning shovel session I saw a bunch of bikers go buy the end of the street and I knew I had to run that day. I set out at about 5:20 PM and less than a mile into my route I was wheezing like a madman and had to stop. It was about 30 F and very damp -- not a great combo for me. Ever since the fall of 2001 I've had trouble in this kind of weather, and gotten wheezy, though Saturday was the first time I've ever had to stop. A doctor told me it's an allergic thing, and as I've mentioned in previous posts it's been a tough week for running with this allergy induced trouble . . . I did manage to run and walk a mile or so after I first stopped and probably covered about 2 miles in toto, but man it was tough. See above though for my rebound workout.

Mushroom cap

Went out for a longish run of 56 minutes today. Felt good and had a pretty solid pace, but this one equation dominated my thoughts:

cold temps + headwind + thin running sweats + no briefs = PAIN

Made me think about how much of running is simply in the preparation. I've missed out on some great running days this week because I forgot my gear. Today I compromised what could have been an awesome run (it was still good) because I forgot to pack tighty-whities to insulate the boys. I'm convinced that successful early morning runs are 75% tied to preparation. Forget to set out your gear and you're done, but having gear staring you in the face helps you get over the remaining 25% hurdle, which is getting out of the nice, warm, co-habitated bed.

So, set out your gear, load up your gym bag and get to it. Now that my lower extremity has thawed, I'm just going to sit back and enjoy a mild endorphin warmth for a bit.

Happy St. Patty's day!

Super Cool!

Well, I didn't go running today (tomorrow's my day) but I did find a fascinating tool while speaking with a colleague. It's Google Maps mash-up that let's you track your running route. I've been thinking about one of these for a while but always forget to look for it.

The URL for the app is here:

http://www.gmap-pedometer.com/

My colleague found it on this blog:

http://googlemapsmania.blogspot.com

I'll add both to the link list. An interesting thing is that I've been running further than I thought on my short route -- 3.3153 miles to be exact. Have fun with this time waster! Above is the shot of my route -- I don't want to give access to the satellite image and let people hone in on the casa -- call me paranoid.

Eh . . .

Time: 27:58
avg HR: N/A
Peak HR: N/A
3.1 miles
7:00 AM start
Training Effect: N/A
Temp: 40 F

Firstly: HAPPY BIRTHDAY VT RUNNER!
Secondly: Welcome back Ligaments!

The run was eh today . . . and started off poorly. One of my cherubs, or perhaps I did, though I don't think so, misplaced my HR belt, so, no data beyond time today. My run starts with the sun rising to my left. Today the rising sun was behind some pretty significant cloud cover, and to the west the sky was very dark. In my addled state I thought "damn, it's still dark in the west . . . I hate the time change . . ." Nah, the sky to the west was saturated with moisture because at about the one mile point, it started pouring. Good times. I hung tough, did my shorter route and finished strong, but whatever is going on with the chest -- cold or allergies, not sure -- is making it tough, or maybe I'm going out harder and not in good enough shape yet to do so. It's a process, one must embrace the process.

Beware the ides!

It has been a struggle thus far to maintain any sort of consistency. The only 'David time' is very early AM and if I don't get up at 4:30, forget it. Fortunately Cheryl is back after her three weeks of travel so I no longer feel akin to a single parent raising two kids solo.

I've gained back the 2.5 lbs I'd lost since this blog began, PLUS put on another 1.5 in recent days, which is entirely unacceptable.

My goals are these:

-Thirty minutes per day activity (elliptical) and increase intensity/duration in 5 min increments up to 1hr

-Run outside on both Sat and Sun

-Register for the Kittery FD 5k today (5/20) and Portland Trails 10k

-Begin counting WW points again

3/15 204 lbs

Target goal weight: 164 lbs

Weight loss goal week of 3/15-3/21: 5 lbs

GOOAALL!!

I've been off running since my three day in a row splurge in China last week. Those three days (and jetlag) caught up with me on Thursday, so I've been off the trail for five days. Lame, yes, but I did get some good exercise playing hockey last night. Even if it wasn't running, I can't help but think that some good cross-training can't hurt.

I wanted to post two details about playing in a weekly mens hockey league. My first observation is that scoring a goal never gets old, no matter how old you are. I beat out a guy for a pseudo-breakaway last night and scored on a nice wrist shot, beating the goalie to the upper left corner, over his glove hand. It was a clean goal and felt awesome. What a rush! Some guys say to act like you've been there before when you score, get in the end zone, hit a HR, whatever.... Not me, I rose my stick and whooped it up. Felt too good to hold it in.

Another feeling that is so clear after a late night hockey game or an early morning run, is the post-exertion rush of endorphins. I feel it most after hockey because I get home around 11 pm when everyone else in the house is asleep. In the calm of the night, I really clue into the energy -- a clean, clear-headed, warm energy that buzzes inside for a good forty minutes after the game.

My hope is that writing about the post-exercise buzz will inspire me to make my run tomorrow -- and maybe remind the crew of one of the reasons we all like to get out there. (Ok, I admit I also wanted to talk about the goal. It was so damned pretty!)

Later boys.

God Awful!

Time: 27:33
avg HR: 156
Peak HR: 171
3.0 miles
6:55 AM start
Training Effect: 4.3
Temp: 30 F

Today was one of the worst runs since I've resumed running -- maybe ever. I'm battling some kind of chest infection/allergy thing -- I was working in my basement over the weekend and ever since I've been wheezy and been having trouble taking a good breath, it's from the dust -- and I hate the time change . . . Miserable run, I persevered, but it wasn't fun. Though my chest actually feels better after the run than it did before . . . Maybe the run permitted me to sweat out the toxins

Almost Here

Time: 30:27
avg HR: 159
Peak HR: 180
3.5 miles
6:57 AM start
Training Effect: 4.7
Temp: 19 F

Along the sunny parts of the run today you could smell the earth. A Mockingbird sang its heart out from atop a chimney, and every Cardinal in town seemed to be singing and calling -- looking for mates, a sure sign that spring is almost here!

For some reason I went out a bit harder than I usually do and it sort of hurt. I was out early for a weekend, because I woke up at my normal time (~6:20 AM)and decided to get on the run.

China Runs

This is actually my second post in China, but my first one never made it to the site. A funny thing happens to Google sites over here -- all the instructions, etc. are in Chinese characters! I'll make this a quick post and hit the button I'm guessing is submit. I'll have more details on the runs when I know the info got there.

Here are the details:
3 runs so far, all on the treadmill. 3 miles a piece at about 25 minutes each. No TV's or music in the gym, so I made things interesting by increasing my pace every half mile. Got down to under 7 minute miles for the last push, and felt really good. To get motivated, I pictured the end of the fourth of July race in Hingham, which is the only race I consistently run every year.

On the China side, I have two comments -- smog and crazy drivers. That says it all for this trip.

Later boys.

Break On Through

Time: 28:37
avg HR: 157
Peak HR: 178
3.1 miles
6:46 AM start
Training Effect: 4.5
Temp: 6 F

Despite the temp of 6 F, I broke through my personal psychological barrier, sucked it up and hit the road. Once my fingers stopped hurting -- even in gloves the fingers stung -- it was a pretty good run. Beautiful, cloudless sky, rising sun and funky temperature fluctuations -- sunny stretches were pleasant, shady were c-o-l-d. One thing about running for me is that it not only improves physical strength, it's a good mental toughness builder. The modern life is pretty cushy, and it's easy to be lazy with our HD TVs, ice makers and comfortable homes. Running, for me at least, helps me break out of that, get outside, encounter a bit of pain and transcend the comfortable bonds of my suburban existence. Check out Dean Karnazes for more on that idea -- it's pretty cool.

Global Warming, My Ass!

I too was ready to go running yesterday. After checking the Weather station, I had to choose between my pot of coffee and the 4 degrees plus 40 mph gusts that faced me outside. The dark fench roast won! This morning with the temperature a balmy 14 degrees, and winds rather calm, I chose to venture out. It was definitely cold especially along the Charles river where there were no buildings to shield the breeze. Al Gore may have invented the internet, but where's all the global warming he's promised us?

LDT Tech

Because I work in the interactive marketing industry, and I'm curious about such things I've added some nifty high tech features to this blog. More for my own curiosity and self education than anything else, but it's also kind of interesting.

FeedBurner
I've added a couple of icons in the right hand column, under "Feeds" -- one is a general RSS feed from FeedBurner (Orange Icon, which is an industry standard symbol for feed) -- it works in all readers. The other is a Google Reader-specific feed. If you know about feed readers you know how cool they can be. Click on the general (orange) icon, and you'll get a link and an offer to place it into your favorite reader. I use Google reader because it's easy and it keeps my online tool suite on one basic platform. The really cool thing about FeedBurner however is that it tracks how many people have your feed and how often they use it. I've got a login on FeedBurner.com that let's me see this data. Right now, we don't have too many subscribers -- so subscribe and get our numbers up! Tell your friends and family and get the word out!

Google Analytics
On Saturday night I was totally geeking out and added some code to the blog template that permits us to track the traffic to LDT over on Google Analytics. I know for instance that somebody (most likely VT Runner) logged in from China -- there is a visit logged from over there. We have a minuscule traffic which is expected for a blog of this nature, and it's all us. It's interesting to see the data and the graphs -- I'll share data as it becomes available and interesting, right now it's gearing up.

I just wanted to let you all know what I'm up to with the blog -- it's not just a writing exercise, it's an educational experience.

Oh, yeah, the cold whipped me again . . . it's got to be 8 F or above for me to go out. Totally arbitrary, but very much a psychological threshold.

Cruel March

So . . . I woke up this AM, intent on going for a run -- the howling wind notwithstanding -- and I headed downstairs to check the temperature before gearing up.

You now see what I saw. I found my weather limit to heading out, and bailed. Bitter cold and still -- I'll run. Windy and teens -- I'll run. Two degrees Fahrenheit and 40 MPH gusts -- time to put on the coffee and oatmeal, and hope I can make up the run another day.

Asian markets recover

My third 30 min workout on the elliptical - upped it to level 6. Yen dropped which provided a nice bounce to Hang Seng and Shanghai.

Will venture outside for a run this weekend...my last run back in January ended like a John Cheever short story - a minute into it, I rolled my ankle and hobbled home. Five weeks later it still is tender 'to the roll' though the bruising/swelling is completely gone.

Will pick a road race (a modest distance) to set as an initial goal...any recommendations out there?

China run

Inspired by the notion of an around the world post, I ran 3.2 miles on the treadmill this morning. About 25 minutes, so it was a good pace. Hope to actually run outside sometime this week, most likely in Hong Kong, where I'll have more time.

Interesting note on this blog and google in general in China. Everything's in Chinese characters (menus, etc.). Hopefully, I can find submit and not have to re-type this.

Signing off from Dong Guang... in English. Later boys.

(note: I wrote this a few days ago, but just had someone translate the site. I'll go ahead and submit now... 4 days later)

Out & Back (In Shorts!)

Time: 29:57
avg HR: 154
Peak HR: 176
3.2 miles
4:39 PM start
Training Effect: 4.4
Temp: 43 F!

I did a 3.2 mile out and back this afternoon -- you run out to some point and turn around and run the reverse course trying to get back in less time than it took to go out. The 1.6 miles is nothing specific just a logical and defined point on my run that I've noticed as I clock distance. I achieved the negative split -- first leg a leisurely 15:26, the return leg a little quicker 14:31. It was a little rough. There's a large hill in the first half mile that's nice to run down on the way out, but pretty miserable on the way back. It was a good run though to see where I stand. Oh yeah, and it was warm!

Good Article

Pretty good article here and related to last night's comment to VT Runner. Active.com's emails are pretty good, especially their monthly training note -- I've learned some interesting things. What do you guys read/look at in regards to running?

Slippy

Ran this morning. 3 miles. for those of you who have run in Boston this week know how icy the sidewalks can be. I only slipped and fell twice. That's one better than yesterday's run.
It felt good to be out on the Charles!

FINALLY

So, I finally got out today and can join the fun on the blog. I've been meaning to get out all week because it has been gorgeous up here in VT. 25 - 35 degrees, which feels like spring, blue sky, no wind. Perfect running weather.

I managed to cram in about 3.5 miles between meetings and felt pretty good. Not going to set any speed records, but no pain to report.

The back story on my running is that I signed up for the Burlington Marathon about 6 weeks ago (weak moment), downloaded a complex training schedule and have managed to run 4 times, including today. I'll be traveling in China next week, but I'll be back out running the following week. Looking forward to having a virtual crew to keep the motivation high.

Airbus

03.01.07

Up at 4:30 am - limber as an Airbus about to be de-iced. Watched CNBC. Asian markets hammered overnight.

30 min Sole Ellpitical - Level 5

Skipped the scale and right into the shower.

Nice Trot

Time: 29:27
avg HR: 157
Peak HR: 177
~3.1 miles
6:35 AM start
Training Effect: 4.4
Temp: 17 F

It was a nice little run today, not as slippery and the legs felt better. I managed to start the watch and have some data. I dialed it back a bit on the distance -- early client meeting (that's about to start), late night at a networking thing last night, and calibrating a bit to adjust to more frequency. I probably shouldn't have upped distance and frequency in the same week, but oh well. Today felt good, I'll up distance on Saturday.