Thursday, October 30, 2008

I have a plan!

After receiving some good advice from the LDT'ers and doing some more research, I settled on the 13 week winter plan by Hal Higdon. Seem to fit with what I hoped to accomplish and with the experience of others here. I start on Monday.

Finally hit the road this morning after 3 days off. I was a little sore (hammys) so I took an extra day. Also slept wrong one night resulting in serious neck stiffness. Ran an easy 4 miles on a new route heading into the city from the office. The foot pod is great for trying out new runs. It was actually the most enjoyable run I've had in a long time. I ran easier than when I run 2-3 and harder than when running 6+ without the usual "OMG I'm going to die" panic around the 4 mile mark. 38 minutes and felt very strong at the end. Winter is definitely coming. It was 29 F when I started and I finished before any hint of a sunrise. I actually enjoy running in the dark. There's a serenity when running in the dark that helps me relax. Everything is quieter (fewer cars, no construction, etc). I used to prefer running at 11 PM during the summers in high school for the same reasons.

Also did the push up test today after my run. Only managed 13. I might do the push ups prior to the runs going forward. I'll start the program on Monday.

Wednesday, October 29, 2008

Pushing Up

So, I haven't run since Sunday. I'm being a bit lazy, battling the morning darkness and generally just lounging around right now. I did take the opportunity today, however, to do my push-up test for the 100 Push-ups Challenge. I did 14 of them -- not great but not bad, so that will be my baseline. Friday I'll start the regimen. I'll run tomorrow -- I'm feeling the itch.

Here's info on the Jolly Jaunt that I mentioned in a comment yesterday, if anybody is interested. It takes place Saturday 6 December, 2008 at Boston Common. The distance is 5K and it benefits Special Olympics. It might be a good thing to shoot for, keep us training through the fall. I'm going to sign up. From the look of the picture on their site it's not going to be a PR 5K -- it's pretty crowded.

Finally, I have set a new goal for myself for 2009, but I'm going to try implement/finish it this year. While writing yesterday's post I realized that I've competed in at least one event each month since May of this year: Vermont City Marathon (26.2 miles May), Squirrel Run & Boston Chase Corporate Challenge (5 miles & 3 miles respectively, June), Hometown 4th of July RR ( 5K July), Falmouth RR ( 7 miles, Aug.), Hale Triathlon (Sept.), Cape Cod Marathon Relay (6 miles, Oct.). So, I'll do the Jolly Jaunt in December, and hopefully a Turkey Trot in November. Not bad, and many of these races could easily become events on my calendar so that makes it easier to run and plan.

Tuesday, October 28, 2008

Recovery lesson

A quick note on recovery, and what I've learned over the past couple of days. First, icing the legs after a long run definitely speeds recovery. I went from the CCM finish to the massage tent. I'm sure the quick rub down helped a bit, but it really didn't feel like it was touching my leg issues. From the massage table, we went to the beach, where I waded thigh high into the water. I made it for a 10 count and then got pukey on the way out because the water was so cold. You know the achy feeling you get in your feet when you walk into cold water? It was like that but the whole leg, after a marathon. Ouch. Anyway, I went in about 6 - 7 times over the next 45 minutes for up to 30 seconds at a stretch, and it definitely helped my recovery. I was able to make it through the 3.5 hour ride home to VT Sunday night and, even better, was able to walk up and down stairs without major pain. Sure, I walked gingerly, but I wasn't crushed. I chaulk that up to the healing power of the ocean and specifically the cold.

More on recovery....On Monday nights, I play hockey with a great group of guys. I planned to skip, but got the urge to play as I was driving home from work yesterday. Just as I was thinking about the possibility, my buddy called to convince me to go. I ended up playing, scoring, and having fun with the crew. I was a bit worried that I'd do some damage to my legs (like literally rip my hammy out), but in the end I felt decided that using the different muscles during a skate might help loosen me up. By the time I hit the sack that night, I felt much better.

I've also picked up with a Tuesday lunchtime league, and yes, I played again today. I almost bailed, but again decided that using different muscles would help work out some of the leftover lactic acid. I was a bit slower today, but the skate did me some good. I had lots of energy for the afternoon.

Now, I'm exhausted and going to bed. I'm also walking down stairs with no pain (though still deliberately slow) on day two post-race -- the day that is always the worst for me. So, I guess I've learned that icing is a must after long runs and keeping active, even after a marathon is a good thing. I would never have expected to feel this good after feeling so bad on Sunday, so I'm passing this one on to the group. Don't rush out for a run right after a long race, but a ride, session on the eliptical, yoga? Definitely.

Good night.

Cape Cod Marathon Relay, Leg 4

The fourth leg of the Cape Cod Marathon Relay was fun and mildly painful. I'm a bit more sore today than I was yesterday, so am resting one more day. I enjoyed the team experience very much this year and it was great to run with so many old friends, and new runners.

Last year I went out and ran the same leg in just under 48. I was hoping to run the same or better this year. I wasn't sure where I'd net out though. With nights of broken sleep from Child 3 etc. I downgraded my expectations, though I was still hopeful that I could hammer it. Leg Four is sort of a bear, with a ton of climbs and descents and a particularly brutal climb at mile 20. Some woman said, her as I and others were running by her at the 20 mile marker that the top of the hill was at a car that was parked part way up it. Deep in my memory banks though, I remember it being longer than what I was looking at. It was. The hill actually turns at the point where the car was parked and continues up. I know that I wrote about this last year, but this is a big climb at this point in the marathon and I have tremendous respect for the runners who did the full course yesterday -- this means you VTR.

Speaking of the full course the CCM is a nasty little marathon. I'm quite familiar with about 20 miles of the course and it is a hilly, climbing extravaganza. As I said I was reaching for 48 minutes and came in at 45:54.1 so I was pretty pumped. I gritted my teeth up the last few hills, leaned into them and shifted my drive from my quads to my calves. I passed a lot of relay runners and was only passed by one relay-gazelle. He was a tall skinny guy and I heard him come up behind me and then disappear over a long hill around mile 18 of the course.

Based on some rough calculations I received the baton at 14.9 miles, and handed it off at 20.9. Here are my splits:

First 1/10: 0:59.3
15-16: 7:57.9
16-17: 7:38.3
17-18: 7:47.5
18-19: 7:52.7
19-20: 7:54.4
20-20.9: 5:44.0 ( this is s 6:22/mile pace, and granted there was a long down hill in this stretch but this also included the huge uphill, so I'm pretty stoked about this split)

I had a blast running this challenging leg and even more fun running with my old friends. Running is so solitary 9 out of 10 runs that it's great when it becomes a team sport. Nice job to the FAs, you worked hard and hit your goals and should be proud of yourselves. Way to stay on the course this year PR. Finally, way to tough it out VTR, it was an impressive performance. Let's all do it again next year.

Run 45

We are never so good as when we are bringing out the best in each other.

I need a plan...

With Winter approaching and no races/goals on the horizon, I'm concerned about staying focused. As Agricola keeps pointing out, I need to build up a base. My long term goal, big surprise, is to run a marathon. I have no timetable or time goal...both are premature at this point. My only immediate focus is to lose about 20 lbs. (This was something else I learned in the Canton Fall Classic.) I've only lost about 5 lbs since I started running in early August, although I feel like I've lost much more. Anyway, I'm looking for suggestions/recommendations for pre-marathon/beginner marathon training plans. Suggestions?

Monday, October 27, 2008

The Race

Racing, and running in general for that matter, brings with it a series of epiphanies. As I sat down to write this post, I really didn't know where to start, what to title it. (Still not sure where it's going to end up.) Through various sections of the race, my mind latched onto titles like, Getting Your Ass Kicked, Humbled, and Living Through It. At those points, this blog was a welcome distraction. I was blogging virtually as if I had already run the race. Implied in that in-race daydream, I realize now, is the fact that I pictured myself post-race, finished and writing. So, in the lowest points of the race I used the blog to create the positive scenaro that I needed to get through it. Nice.

I digress. I opened the blog tonight to find your impressions of the events and emotions surrounding the CCM and Bennu's welcome back run in Dedham. The strength of the bond we've formed here struck me. Made the races seem almost secondary to the dialog that's going on here. A supportive, funny discourse on accepting new challenges, enduring set backs, pushing forward and sharing the entire progression with friends we've known for going on 20 years. Very cool. Epiphany #1 for this evening.

So, what do I write about the race? Mrs. VTR inadvertantly helped out a few minutes ago when, after hearing about Mixed Drinkers' strong placing, she asked where I came in. I hadn't checked and replied that this race in particular was just about the struggle to finish, not about the time. I was serious, and I still feel that way,... but curiousity got to me, so I checked the results. I finished in the top 25% overall, 37%. I compete against my own goals, but I'm a competitor.

Now, I'm into it. I want to know what really happened. So here it goes by the numbers:
Mile 1: 7:04
Mile 2: 7:19
Mile 3: 7:23
Mile 4/5: 14:31
Mile 6: 7:22
Mile 7 7:21
Mile 8: 7:23
Mile 9: 7:25
Mile 10: 7:13
Mile 11: 7:46
Mile 12: 7:51
Mile 13: 7:33
Mile 14: 7:42
Mile 15: 8:08
Mile 16: 9:06
Mile 17 8:43
Mile 18/19: 20:32
Mile 20: 10:55
Mile 21/22: 20:58
Mile 23: 10:56
Mile 24: 11:45
Mile 25: 10:39
Mile 26: 10:09
Mile 0.2: 1:53

Epiphany #3, I bonked...definitely, but I knew that. In looking at the numbers, I realize that I also dug deep on mile 17 to pull myself together and again on miles 25 through the finish. Feels good.

Epiphany #4 (just had it), running gives us an opportunity to accomplish great things and feel good about yourself, for yourself. This blog gives us an opportunity to share that feeling with friends. Not a common thing these days. Very cool.

That's all for now. Thanks Agricola's for opening your home for the pre-race dinner. Thanks LDT-ers for sharing the experience.

The Big Finish

We finished 85th out of 188 teams: http://tinyurl.com/69jrrl.

CCM Post

Racing is always a bit surreal. It is nothing and so much like your training runs that you do. One large difference is the adrenaline that hits you when you reach the course and you see runners of all shapes and sizes preparing to show others, but mainly themselves what they can do. The racer has never left me and I had to admit that I not only had an adrenaline surge, but butterflies. Thoughts of: Can I break my goal of 8:30 miles? Will I injure my ankle again? Can I keep others from passing me? What if I just threw pacing out the window and tried the classic fly and die strategy? And before you know it your off, whizzing down the course, throwing pacing out the window while you burn some of that excess energy. I think my rowing days hinder me in this respect because spring crew races always begin from a cold start and boats immediately take the rate up to sprint like levels before settling into the body of a piece.

The body of the piece is where it becomes a bit of a training run as you set your body up to run a pace looking for mile markers and familiar terrain (a nice advantage when running the same leg). Then you begin seeing the runners with the bright orange batons and the competitive spirit takes over once again and I began looking for ones to pass and making sure few runners with them would pass me. There is no way I would have sprinted the last 100 m until the guy I passed a couple of miles ago came up and said lets finish strong and we just took the pace up.

But, the real beauty in running a relay are the people: the ones that surround you on the course, but the people who on your team. It was wonderful seeing FA and Mrs. FA putting their hard work to the test and watch Agricola put out a great time when just a few years ago running was just an occasional thing. How about VTR pushing through his own barriers to reach the finish line, face encrusted by salt and sheer determination. I suppose it is just watching the blog come to life with people that I have known since college running and sweating together. Thank you for the laughs and good food the other night and I am honored to be part of the whole experience with a group of wonderful people.

Have a great day!

Road Race #1

I'll chalk this one up to rust/inexperience. I did not reach my goal, and I'm kind of pissed off about it. The weather was perfect and I had a good nights sleep as well.

Mile 1 7:53
Mile 2 9:06
Mile 3 9:02
Finish 27:27
Place: 90 out of 189

Started out too fast (7:30 pace) for the first half mile. I slowed down for the next half mile to end up at 7:53. The problem was the 2nd half mile was all downhill and mile 2 was straight up hill. I had zero momentum going into the hills and was gassed on the last mile. (I did managed to hold off some 12 year old punk by 3 seconds...small victories) I felt totally lost as I didn't know the route. I also didn't have the energy I thought I'd have.

The chart below shows my HR, Altitude and Speed for the run. HR was a bit high.





What I learned:

  1. Control your start.
    When running road races, starting hard can kill you. This is counter to most of my running experience at shorter distances where starting slow will put you out of the race. Next time, I plan to start slower and build momentum.
  2. Find someone/anyone to run with.
    I ran the race with 190 people but by myself. I couldn't find anyone at a pace I was looking for. Probably due to bad luck and not knowing what pace to run at.
  3. Know the route.
    Run, or at least walk, the harder parts of the route in advance. Fear of the unknown and not knowing where the end is (of the hill, street, race, whatever) can be a drag on your psyche.
  4. Eat something before the race.
    For fear of intestinal issues, and it being only 5k, I did not have anything to eat prior to the race. Dumb. I'll have to start experimenting with some of the energy bars before my runs in the morning.
  5. Run some hills.
    Only my 10K route has a hill. Need to find some more undulating routes. Calves and hamstrings are all sore today, but thankfully, nothing feels "injured."
I wasn't even thinking of running a road race 8 weeks ago. With only 25 runs in over the past three months and one significant injury, I have to be realistic. This will serve as good baseline for future races. I'll also be running this route on the weekends a couple of times a month until I reach my goal.

Saturday, October 25, 2008

CCM Eve

We had great pasta feed at the Quarter Acre this evening with VTR, FA and PR as well as the respective Mrs.. We're all fired up about the CCM tomorrow. It was awesome to get the gang together and interact in real space.

I got in a pre-race 3.3 this morning. Nothing big, but it felt good.

Friday, October 24, 2008

Run 44

So I was excited all day today for the CCMR. Then I went running. I did my predictable resevoir loop at a predictable, for me, pace. My calves hurt a bit, and I asked myself what I ask myself on nearly every run. Why Exactly Am I Running? And so I thought awhile about that. Here are my answers.

I am running because Agricola waved his arms and gave a big smile at mile 24 of the VCM, and that couldn't have been easy.

I am running because it was obvious how badly VTR wanted to run the course, calf injury be damned.

I am running because it is something new I am sharing with my beautiful wife.

Because I've talked with Bennu and Phat maybe 2x in the last 15 years, and now we talk everyday.

Because every day I stop work to read new posts and comments on the blog, and stop work to read them again later.

Because whenever she sees me with sneakers, my smallest freeartist says, "Ya goin' runnin' daddy? [Long pause] "Can I come, too?"

Because I didn't think I could run three miles without stoppoing until the day I did it, and because now I think I can run six.

Because when I'm not running, I'm more relaxed and energetic. Sleep and sex are better, too. And post-run meals. And seltzer. I am drinking alot of seltzer. And fewer martinis and beer.

Because I've seen some beautiful new places on foot -- in Banff and Jasper, and San Francisco and Seattle -- and found interesting new places near home, too.

Because I want to be better, and better still.

CCMR will be run 45. Run 1 was on June 29. Thanks to the blog for carrying me along. See you all tomorrow.

Peace,

Stay Frosty

My morning started at 5 AM when Child Two came into our room with a chill, and Child Three started nicking for his feeding. I had planned on running today and when I couldn't C2 back to bed and his volume kept rising I figured I'd take him with me. It took nearly an hour to get him ready and motivated -- mainly about using the potty before departing. We did our downtown route (4.75 miles) in just under 40 minutes.

With all of the preamble resolved I bundled him up and off we went. He was totally fascinated that we were running in the dark (it had been darker about 20 minutes before we departed with a sky full of stars. I've been having major issues getting out these mornings because it's DARK. Initially, everything was covered in frost and it lent a ghostly air to everything-- it was amazing. It got prettier though as the sun came up and the sky lightened. The trees started blazing and the frost was sparkling. When we got home C2 told Mrs. A that "we ran in the dark and then the sun came up!"

Still maintaining

Quick couple of miles again this morning. Legs feel good going into Sundays RR. Goal, without considering weather, is to run under 26 min. The route is going to be challenging as the first mile is straight downhill, the next is straight up, and the final is flat. My concern is going out too fast, especially with the downhill. Hopefully I can delay the adrenaline rush until the 2nd mile.

Good luck to everyone this weekend! Looking forward to the posts.

Wednesday, October 22, 2008

40 minute mind meld

Ran for 40 minutes at lunch today. This was less about physical training and more for the mental part. Gearing up, visualizing, taking stock with the running as almost an aside.

The plan is for a 30 minute on Friday and a 2 miler right around mile 20 on the course on Saturday morning.

Run 43, Payday

I ran a PR on my 5k Resevoir loop, 29.23. It is my first sub-30 minute 5k distance, I am fairly sure, and I am pleased. It felt good the whole way, almost. It was cold and windy, but I was sporting new running shorts and windbreaker, purchased for the blustery downs of the Cape. Must have felt handsome.

The well assembled woman from run 42 made a point...I can turn it up and dial it back during the run, so long as I am in charge. That may be overly apparent to more experienced legs, but to now I've only set my route and then run to get through it, slow and steady. I've hit a milestone here and am thinking through the CCM to the next event.

I feel ready and excited to see everyone on Saturday night. I aim to get in a run Friday evening, nothing too strenuous. Then I'll be making meatballs for the pasta feed.

Later, boys.

Still chugging along

Hi all,

A couple of updates:

Last Wednesday - 4.4 miler in roughly 37 minutes
Last Friday - 4.4 miler in roughly 37 minutes
Last Saturday - 5.5 miler in roughly 46 minutes (this one done at 6:30 AM and I just don't feel as good at running as I do in the afternoon when the body is completely warm).

Monday - 3.7 miles on the treadmill at an 8:00 minute pace, went stretching and had a slight pull on my right hamstring as I did some split stretching (my foot slipped and I went a little too far).

Yesterday - 1 hour on a stationary bike and had the HR in the 140 to 160 range the entire way. Good way to keep the conditioning going without putting any more tension on a delicate hamstring. I am hoping to get out today and the next couple with a short one on Saturday in preparation for the CCM.

Looking forward to race day and everyone looks geared up for the event due to all the blog entries.

Maintaining

Easy couple of miles this morning in nasty weather. Just maintaining for Sunday's run. Same on tap for tomorrow.

Tuesday, October 21, 2008

Hockey night

Played hockey with my normal Monday night men's league crew last night. We convinced a buddy to join us, and it was his first time on the ice in any kind of organized way in 23 years. He had fun, and we were glad to have another guy join the team. Another example of bonding/community through sport.

Three short runs on tap for me this week. Got a pre-race massage today. One hour of work mainly on my legs. Felt great.

Monday, October 20, 2008

Run # 42

Nothing remarkable about it. 5k resevoir loop, 31 minutes. I sped up to stay with a very fit, well assembled woman for about 150 yards, but went to far, too fast and gave up up whatever time I gained when I slowed to a walk for about 50 yards a few minutes later. Slow and steady will mean a strong finish for me on this one, boys.

Slacking

Only managed one 2 mile run last week and didn't even post. Ran 2 this morning. Work and late night Sox games took their toll last week. Unfortunately, that excuse ended last night. I've been so caught up in work that I hadn't realized this Sunday is my local 5K (CCM for you all). I would have tried a little harder last week to get out. Alas that ship has sailed and all I can do is maintain this week.

The good news is that, 10 weeks in, no nagging injuries to report. The only thing that has surprised me is the lack of lung capacity. Seems when I'm trying to run hard, its a lack of oxygen that is holding me back rather than muscle fatigue or being winded. I have to focus on breathing deeply...and it seems to be a struggle. It feels as if I can't expand the lungs that final 10-15%. Never experienced that before.

Sunday, October 19, 2008

A Great Adirondack Run, #41

It was a hard week and a late Friday and I had to prepare for an afternoon meeting and cook dinner and otherwise be ready for 10 overnight dinner guests so THE LAST THING I wanted to do on Saturday morning was get up and run. So I asked Ms. FA drop me off four miles away from the house at 7:45am. There was nowhere to go but home. And it was a beautiful fall day, crisp and breezy and the foliage was breathtaking and I was charged by a couple of dogs, which was a little scary but funny, too. I absolutely love the Adirondacks. I covered the 4 miles (mostly gradual downhill, with some rollers) in 37 minutes flat, and I felt great about that.

WIndy Sunday

Well, at least on thing that I said I wanted to do, I did: 10 K on Sunday. IT was windy and cool and a gorgeous fall day in that unsettled, variable weather way that only come in the fall. The sky was overcast, and sometimes hazy with an interesting, cold light and at times the sky was blue. The foliage is beautiful. I covered the distance in 48:06 and I felt good. I started reeling a guy in about four miles out and caught him around mile five out -- he'd been about a quarter to half mile ahead of me and just as I pulled up to him he started his homestretch kick. I was avoiding passing him outright because I wasn't sure how much I had in the tank and still had three hills to go. He out-kicked me but stopped at his house right at the base of my penultimate and largest hill. I told him "good run" and he said "Thanks buddy" and I think he said something else about next time we'll go together . . . I wasn't sure but it was a good running moment. Thia was one of those runs where I am so happy that I went and I feel great. I'm psyched, I feel fairly ready and I'm looking forward to next weekend, it should be a blast.

Saturday, October 18, 2008

All over the place

I ran for 1:37 today. Not sure on the distance, but I figure it's somewhere around 11 miles. I was completely all over the place on the run. Felt at times tight, loose, distracted, locked in, ready, then fighting to get in the right state of mind. By the end, I was very tight, which reinforced the importance of staying hydrated and trying to stretch this week.

Wednesday, October 15, 2008

Run 40

I got out this morning along a track beside the Puget Sound, a bit less than 3 miles out and back from my hotel. It was 46 degrees, and I was NOT prepared. All I had was a pair of shorts and a technical short-sleeve, so I threw on an extra t-shirt I picked up at a client's office yesterday and wore a baseball cap, which for me is atypical. In fact, the cold wasn't so bad once I got going. My hands stayed cold throughout the run, but the rest of me warmed up with the activity. Lesson learned: wear gloves. I have a thin pair of polypro glove liners that will likely do the job.

I wish I could say that it was a great experiential run, with the natural beauty of the harbor, etc. In fact it was a tough run. I didn't feel good doing it. And the weather was kinda nasty as well as cold. It was very cloudy, which obscured the view. All well. Check the box. The CCMR is in 11 days.

Peace,

Better

I got out this AM at about 7:15 -- much later than usual but I got on a late train and rolled into the office at 10:15. I'm still on the beach . . . good times. Anyway, I was actually up at 6:10, but had to make peace between the children, get them set up with some juice and sustenance and then head out. There's not much to report except that my lung capacity was better and I shaved off about 2:40 from my previous time and finished today in 26:45 on my 3.3 mile course. Still not my fastest but closer and an improvement even if it was a bit painful. Oxygen is very important for running, amazingly, and I had some more today so I feel good about my plan of action over the next week-and-a-half and will hopefully be at some semblance of full-strength come the CCMR -- at least 80%. It was nice to run at 7:15, I can't get too used to that.

Tuesday, October 14, 2008

Hockey lessons

I skated today for the second week in a row with a lunch time adult hockey league. After sucking wind in week 1, I paced myself with very short shifts through the first have of the hour session. By the end, I was tired, but had way more energy than the prior week. I could actually compete on my last shift. Yet another lesson that it's all about pacing. So important for running and, as it turns out, hockey. I wish I would've figured that out two years ago! Would have saved me a lot of exhaustion on the ice over the past couple of seasons.

Oh, and I scored two goals. Can't beat that feeling.

Monday, October 13, 2008

Too tired? Run.

This from the Boston Globe today:

http://www.boston.com/news/health/articles/2008/10/13/way_too_tired/

"You're a runner now"

As I mentioned in an earlier post, I was scheduled to do my second and last 20 miler on Sunday. It turns out, my body had something different in mind. I woke up in the middle of the night with a full, tight feeling in the old belly and thought I might hurl. That feeling got even better as night turned to early morning and things started going (and flowing) south. Yup, GI issues all through the night.

When I awoke around 7:00, things had pretty much stabilized, but I had this run to contend with. Had I not planned on running with a friend at 8:00AM, I would've rolled over and got back my few hours of lost sleep. Instead, I felt guilty about cancelling at the last minute. I also knew I wouldn't have time this week to get another long run in, but I still waffled. I worried about pulling a muscle because I was dehydrated. I took a shower to see if that would make me feel better. I ran up and down my driveway in a t-shirt, boxers and running shoes to see if I could pull off a run without a major GI catastrophy. Finally, I decided that I would feel lame if I didn't even try to do this run. Worse case, I thought, was that I would show up, run for a few miles and then quit, knowing that I did what my body would allow.

So, I filled my water bottle, packed my bottle-holder-pouch with TP, and went to meet my friend. We ended up running for somewhere in the neighborhood of 10 miles over 1:23. I really tightened up and walked the last quarter mile to avoid any type of injury. (My two calf pulls were pretty closely tied to dehydration.) During the walk, things kind of fell apart as cold set in and my body hit a wall.

I got home, showered long, and crawled into bed feeling like crap, but very pleased that I got a run in under less than ideal circumstances. Turns out I had a 101 fever.

Just before I dosed off, I mentioned to Mrs. VTR that I was happy I got the run in. She replied, "Only runners go out at crazy times like this. You're a runner now."

Reading through this blog lately (running on newborn-induced sleep-deprivation with a chest cold, or with shredded hammies, or even if you can believe it, in a blue sweatervest), I'd say we're all runners now.

Feels good, doesn't it.

Run 39

It was a bike ride, not a run. It was my second workout of the weekend. It was blissfully easy. I had practically no muscle fatique in the legs, even after a few climbs up the Great Hill. This is a powerful endorsement for running.

If you care about distance and speed, don't ride in the Park on a beautiful Sunday afternoon. The top half of the loop is manageable, lots of cyclists and runners, serious about what they are doing. The bottom half is a disaster of tourists and pedestrians. It's inhospitable for the cyclist. But I've complained about this before.

The result was 13.3 miles in 55 minutes. My average speed was 14.4 mph.

Atonement

Last week marked the Jewish holiday of Yom Kippur, the day of atonement and some of my neighbors were suffering through their fast. This week marks my week of atonement. Child Three's arrival disrupted things a bit but I was hopeful that I'd get out during the week -- what with paternity leave and all that. Fat chance, Child (or should I say Vector?) Two got a wicked cold that turned into a cough about the same time it took root in my lungs and I spent the week battling through that. Couple illness with totally broken sleep, and tons of bad treats around the house and my running is a mess.

I went out yesterday with a neighbor for 3.3 and did it in a glacially slow 29+ minutes. Ten days off and much diminished lung capacity hurt me. I've been hacking and wheezing since Thursday (wicked tight in the lungs) but I couldn't let another beautiful day go by without a run. I got out again this morning on the same route and ran only about 30 seconds faster but I did stop to watch hawk that landed on a telephone pole and also stopped to work out a nasty little stitch in my ribs around the two mile mark. I'm bummed about the pace and I think it's more related to running sick than anything else right now, hopefully my lungs return and I can rebound nicely. My goal is to get out three more times this week at this distance and then go longer on Sunday and knock out a few more runs the week before the CCMR. It will be fun, see you all soon.

Sunday, October 12, 2008

Run 38

I was totally out of gas yesterday afternoon, after a hard work week and an afternoon of chasing kids around the Botanical Gardens. I settled onto the couch around 5:00pm, but Ms. FreeArtist became super obnoxious about my slothfulness and drove me out onto the road. God bless her.

I extended my resevoir loop by a bit less than a mile for a 4 mile total. I stopped 2x, to stretch my hip. The piriformis pain is troubling me. It is moderate, but persistant, and has migrated from occurring only when I sit for a long time to mild occurences while I run. I've done some reading and this isn't a big deal, so I'm aiming to get through the CCM and then address it.

If you have been following my count, (this is run no. 38) I was hoping to make the CCM #50, but I can't get 11 runs in before then. I have a bike ride planned for this afternoon, and will be in Seattle Tuesday and Wednesday, where I am planning to run along the Puget Sound. More later.

Saturday, October 11, 2008

Friday Morning

I got out before work on Friday and did a 30 minute out and back. Simply getting this one in the books.

20 miler tomorrow. Meeting a friend at 8:00AM. Should be a beaut.

Wednesday, October 8, 2008

Runs 36 and 37

Just checking the boxes so far this week. Ran an abridged resevoir loop on Monday night, not sure of the distance or the time, but I needed to get it in between a late arrival home and a still later conference call. Ran on the treadmil for 30 minutes tonight and put in a few sprints, which was new for me but good. Planning to run again after work Friday, with a long one on Sunday, hoping to get 5+ miles.

Here's a new one for the blog. I spent about 90 minutes on Sunday splitting logs. With a sledgehammer and wedges. I am sure it did nothing for the running, but afterwards, I felt like a Super Hero.

Later, boys.

Long run today

Hit the road with another friend who is running the CCM Relay and I went out kind of slow since I did something to my lower back (due to Yoga). The whole run felt slower than usual, but I knew I was pushing myself and that felt good. After 4.5 I was ready to walk the rest, but that is the great thing about having a running buddy to keep you moving. Plus, he is a little quicker than me so I had to work to stay ahead or slightly even with him. I didn't think we went over 5.5 miles and had finished in 45:40. But I went to Gmaps and found out that it was really 6. So I am pretty excited about the push through the wall when I thought that the run was not going very well. Anyways, it bodes well for the relay and I am looking forward to running with all of you.

Cheers and have a great night.

Leaf Peeper

I ran the Leaf Peeper half marathon on Sunday, and it was a beautiful day for a race. It was peak season for the leaves, blue sky and temps in the high-50s/low-60's. Perfect for running. It must've been because I ran faster for a longer distance than I ever have.

Here are the splits:
Mile 1 6:54
Mile 2 7:03
Mile 3 7:20
Mile 4 7:20
Mile 5 7:18
Mile 6 7:25
Mile 7 7:13
Mile 8 7:14
Mile 9 7:33
Mile 10 7:24
Mile 11 7:20
Mile 12 7:18
Mile 13.1 7:13
Total 1:35:27, 7:17 pace

I was fortunate in that I fell in behind three strong women separately at various points in the race. Two of them pulled me for parts of the first half, and one warrior pulled me in over the last 6 miles. This chick was strong. I never caught her, but also would not have performed as well without her consistent pace. Linking up with someone with a similar stride and pace worked well for me in the CCM last year, too. I guess there's something about slogging through it together with another runner that keeps me going.

My training schedule called for a 20 miler on Sunday, but I'll take my race experience workout as a step in the right direction. I have my second 20 miler scheduled for the weekend and a friend lined up to share most of the distance.

Between the race and today, I played hockey on Tuesday at lunch. (BTW, running does not get one in shape for hockey. Almost puked.) I got in a quick run of around 25 minutes at lunch today. I'm finding it harder to motivate to run with the darker mornings. As much as I am enjoying the training, I'm looking forward to a change of pace after CCM.

Slow and steady...

Having not run since last Friday (and that barely counts), it was good to hit the road again. Its been tough getting up in the mornings with the Sox playing late and hectic schedule at work. Slow and steady was the goal. Ran my 10K Castle Island loop again at 9:50 pace. Recovery time is definitely decreasing. First day I needed the jacket and pants...39 degrees at the start. Halfway through I wish I could have ditched the jacket. The only noteworthy item from the run was that I ditched the iPod at the 2 mile mark. All of a sudden I realized I wasn't even listening to it. Now that I'm over the hump with the training, I'll probably use it less. It still helps with the pace on hard runs though.

Congrats the to Agricola's as well. Are you going to upgrade to the triple jogger?

Tuesday, October 7, 2008

Late night run

Hit the road at 9:40 after catching some of the debate tonight. Thought I would try a faster run after getting out yesterday for a little over 4. The beginning felt great, although I really have to begin warming up a little more and I hit a quicker pace than I thought I could. I am just beginning to feel the old familiar stride and ease of running after having done a good four weeks of decent mileage. Completed the a little over 3 miles in a 8:13/mile pace and it felt good. I am getting excited and have changed a good many eating habits, so I am really looking forward to the CCM Relay. Congrat's Agricolas on the great news. Look forward to seeing photos.

Saturday, October 4, 2008

30 minutes

Got in a quick run on Friday. 30 minutes during lunch. Nothing more on that front.

Congrat's Agricola's!

Friday, October 3, 2008

Run 35

Ran the ususal 5k route in 33:06 last night. Weird night. It was the coolest evening so far this year, and it was late (I didn't get out until 8:10pm) and it was the big debate night, so maybe these factors conspired to keep my fellow runners at home. The Park was empty. I encountered only four runners on the whole loop, which was slightly unsettling, especially around the Resevoir. I had my antannae up more so than usual. I think my four fellow runners felt similarly, because I exchanged nods and waves with each one of them, and that is better than usual NYC running etiquette, in my experience. I think we were all comforted by each other's appearance.

Everyone who stayed in missed a beautiful night for running. Cool, breezy, and clear. I picked up the pace a bit in the second half, inspired by the downtown skyline that comes into view as you round the top of the Resevoir track. I've mentioned the view from there before. It's become my favorite in the City.

Only 3 1/2 weeks until CCM weekend. Thinking about making slight improvements in speed, experiementing with stride, etc. Trying to have fun. Looking forward to running with all of you.

Treadmill

Scheduling and intestinal issues forced me onto the treadmill this morning instead of my 6 mile loop. I lasted a mile. Everything below the knee was aching to the point I thought I might injure myself. I'll have to get out tomorrow for a longer run at home. I may also incorporate some treadmill work into my non running days just to get acclimated to it again. My plan for the winter is to stay outdoors and only use the treadmill when footing conditions are a concern. I'll need to ease in to the treadmill if I want to get up to 5 miles on it.

Thursday, October 2, 2008

34:34 for #35

I got out for about 34 minutes today after work. I ran on the route of the Leaf Peeper Half Marathon, which I'll be running on Sunday. It's very nearly peak leaf season, so the mountains are gorgeous -- they remind me of a painters pallet. Beautiful.

Anyway, I also want to take this spot to congratulate FA on his CCM training. I'm running the whole marathon, and I've only run 35 times for training, which puts me neck and neck with FA, who is running his second race ever. Way to stick with it, man. Congrat's! Can't wait for that weekend!

Another day, another run

Have not posted since last Friday which was a little over a 4 mile run. Nothing over the weekend, but another 4.11 mile run on the treadmill. I tried striking mostly my midfoot the entire run which left my calves aching. Won't soon try that again. But a good run for the treadmill.

No run on Tuesday and a 3.9 mile run on Wednesday. Went with a buddy and everything is feeling decent. I am looking forward to the CCM.

Hookey Run

So, I was sitting around work yesterday, doing nothing (should I be getting worried?) and decided to bail. I headed home and went for a run after fueling up on some pretzels and peanuts. I was starving for some reason. I definitely did not have it yesterday -- everything felt leaden and slow.

I took a brief turn to do my 5 mile route but decided against it. I opted for my 4 mile route instead. I worked hard on just running a moderate pace and felt pretty good in the last mile. Overall though, this was sort of a tough run physically and mentally but I'm glad that I got out. I also found an iPod shuffle that I need to see if it works. It seems to, but I'm a bit hesitant to plug it in for fear that it's holding nasty viruses to bring down the financial system by turning my machine into a zombie . . . oh, that's already happening, guess the iPod is not a messenger of ruin.

On another front I was toodling around Twitter last week and came across an interview in which the guy was talking about the 100 Push-ups program. I think I'm going to give it a go. Is anybody else interested? I'll probably start it within the next week or so -- depending on the arrival of Child Three, who is resisting entering our world as of this morning

Wednesday, October 1, 2008

A Slow #34

I rushed out to run my 5k out-and-around the resevoir loop loop loop last night; did it in 35 minutes. I had a fair bit of pain and fatigue in my right shin and ankle by the time I hit the mid-point. So I slowed to a walk for about 1/4 mile and then stretched it out for a good while, worried about splints. I need to treat myself delicately. Be more delliberate about stretching. Whenever I dash out, feeling confident and don't prepare, something bites me in the end. Hubris. We've discussed it on this blog. Be wary.