Saturday, January 31, 2009

Good Way to Start the Day

I met a couple of friends at 7:00AM this morning for an 8.2 mile loop. There are some big hills on this route, and I was glad to have company. I initiated this run, which felt good. I'm going to enlist this crew for regular Sunday morning runs, which will get earlier as the sun starts to show more of itself.

This was my first official training run for the marathon. I'm off until Tuesday, with the usual hockey game Monday night.

Have a great weekend.

Thursday, January 29, 2009

Run #3

Attempted to "run" 3 miles this morning on ice, frozen snow, semi frozen slush and ice melt/sand mix. Wasn't much of a run. I was able to cover most of the upcoming race route. Even though there are no hills, its always good to be familiar with the route prior to race day, lesson learned from last October's run. While I'm definitely not fit, I'm fit to run for Sunday. Ankle is sore, but in different, less harmful way. Expectations for time are only to beat last October's blistering 27:27.

Wednesday, January 28, 2009

Run 5

I've been called out. I deserve it.

I ran SLOWLY for 30 minutes on a treadmill at a very nice gym in Saint Louis yesterday morning. Have to say that this particular treadmill has given me second thoughts on treadmills, about which I've complained before. Yesterday's treadmill was all tricked out, way more comfortable than the one in our basement gym. It had more useful features and its own TELEVISION. Nice!

Between work and the cold weather, 2009 has been tough for my running. (This post is Run 5 for '09.) Interestingly, it just occurred to me today that the decline in running must be contributing to my palpably heightened stress this year. So a greater effort I must make.

Sunday is the NYRR Gridiron 4-miler, and Mrs. FA has convinced me to stay in the race. She's been running like a jackrabbit lately, so I plan to throw myself at the race and try to keep up with her lovely form. I'm certain to underperform my December 4-miler, though props to Agricola for pointing out its usefeulness as a baseline. And if I can run 2x before Sunday, bully for me.

Peace, fellas.

P.S. I've got a great one coming for the "running as experience" crowd on the blog....will be in Milan for several days mid-February, and am bringing my running shoes.

Tuesday, January 27, 2009

Lunch fiver

I got our for 40 minutes today at lunch time. I made myself go because I'm supposed to get four runs in this week, culminating with an 8 miler on Saturday morning. I'm enlisting friends to run that one, hoping the old Sunday morning crew will join me.

This run was fairly uneventful, but of course I have a couple of comments/notes. I hit the warmed up/endorphine high zone at about 8 minutes into the run. It was strange for me to be in the zone that early, but it was a welcome departure from my normal, longer warm up. I love those little highs (this one lasted for about 3 minutes). On a performance front, I ran the out portion in 20:16 and the back in 19:57 -- I always like to race myself on the way back in, so that was cool.

That's all. Hoping to keep the minor momentum going tomorrow.

How about you FreeArtist? (yes, that's a call out.)

Kickoff!

One.

I got out today and did tomorrow's run today. We're scheduled to receive 6-10 inches more of snow tomorrow so I did my scheduled fiver. I felt pretty good on the second half of the run though the first half was a bit labored. It will be easier to do three in the snow, though if we receive the predicted amounts (heaviest snowfall between 6-10 AM) then even that might be tough. The temp was 18 F and skies were largely clear though you can see the front's leading edge.
Things were quite frozen and footing was OK. There are larger stretches of bare pavement than there were on Sunday. It will be all crudded up again soon though.

Monday, January 26, 2009

Run #2

Three miles this morning at a decent pace. Shins & ankles felt fine before and after. I ended up running only once last week as the ankle still felt iffy. Plan to run Thursday and then the 5K race (ugh) on Sunday.

Sunday, January 25, 2009

Frozen 10K

I got out for a 10K this afternoon while the sun was still in the sky and there was a modicum of warmth from the sun. Warmth is a relative term these days and I keep defining it down with each cold snap. It was about 15 F when I got out today, and it didn't feel that bad!

Nothing major to report. The sidewalks and roads were a bit better today, and at least what was slush Friday is now more frozen and slightly better for running. A couple of young guys in cars mad me really nervous, and killed my rhythm as I slowed and hugged the shoulder. One kid was more concerned about hitting the pedestrian sign in the crosswalk with his father's Audi than he was of hitting the lunatic jogger whom he didn't see . . . the other kid was drifting my way as held his cell phone to his left ear with his right hand and steered with the left.

Anyway, I felt pretty good though the groin and thighs were feeling Friday's effects. I've got a way to go, but I've got 18 weeks to get there. The program starts in earnest tomorrow with a cross-training day. I'm hoping to do some yoga with Mrs. Agricola. My hope for this marathon training effort is to not get all wrapped up in the size of the effort (which I did last year) and just try and get out there as much as possible and come as close to 90 runs and 646 training miles as I can. I'm looking forward to it. Here we go!

Sixer

I got in a 6 miler this morning. It was -1 when I left the house, but there was no wind so it was actually beautiful out on the roads. Crisp and clear. Good way to start the day.

Saturday, January 24, 2009

Check

20 minutes on the eliptical, 15 minutes of weights and stretching. Check it off.

Friday, January 23, 2009

Muscle Grinder

I got out again tonight. A social event last night prevented me from running on Thursday. I'll shoot for two more this weekend. I was going to go short, but decided to push it a bit and finished somewhere in the neighborhood of 5. It was an OK run but I was slightly hampered by traffic and lousy footing. The footing made this run a muscle grinder. I felt very tight in the muscles on the front of my pelvis that connect down into the thigh and I think it had to do with trying to control the flailing legs. Every foot plant on slushy snow (which were most of them) resulted in very little drive and my legs going all over the place. I must have tightened the muscles to try and control the flail -- it actually feels as if I did sit ups today the way the muscles in my lower abdomen feel. The inability to power forward was annoying. Some runs are annoying, what can you do? Back at it tomorrow and Sunday. Marathon training program starts Monday!

Wednesday, January 21, 2009

Cold, Dark, Icy, Slow

I went out late in the day again today. It was a cold, dark, icy and slow run. Because of the cold I went on my short route and picked my way over frozen slush, strips of frozen melt water and lots of packed powder. The poor footing forced me to be patient and methodical and that's a good thing right now. Aside from not taking a spill or turning my ankle, the best thing about today is that I got in my run, got my reps, got my blood flowing, heart pounding, lungs working and enjoyed the experience. Running in conditions like today's is like trail running. You have to be very tuned into the path, and your feet, and really watch where you are going. I felt very focused. One more run tomorrow then rest day on Friday. My legs and lungs felt good. I'm raring to go on the marathon training program which begins Monday.

Layers

I had a hard time getting out of bed today. I had planned on getting up a bit early because I had to get a 3 miler in, and I had a busy day on tap. Unfortunately, anticipating the day made me bury my head in the warm covers for a bit longer, and just like that the morning run was out.

I did manage to get out at noon, though. Even though I have a lot going on at work, I knew I'd need the energy to get through an afternoon of number crunching. I figured the jog would provide stress relief leading into my project and clarity as I dug into the data. It kind of worked.

More importantly, the run felt good. It was short and uneventful, which is what I'm going for as I start up again. It was a cold day, and I was well served by my layering -- a thin Patagonia base layer is my newest addition, and it felt great.

I have to say that guilt played a part in getting me out on the roads, too. The coach said I should get three runs in this week, and a 6 miler on the weekend. If I missed today, I would've been behind in my first week. That's just not right.

Later boys.

Tuesday, January 20, 2009

Inauguration Day

I got a run in this evening. Nothing major, just a little trot through town, after sundown and before dinner. The roads were sloppy and gross, and it was chilly but it felt good to be running. I used the run to process some stuff and was reminded again of the therapeutic benefits of running. I came back in a great frame of mind versus my departure frame of mind which was fairly dark and frustrated. It was a good run.

I got the results from my New Year's Day 5K. I came in 16 out of 60. I am happy with that result.

Today is a good day for our country. An historic moment that proves yet again we live in the greatest country in the world. Inauguration Day is always a cool day in my book (regardless of who won the election) because of the ceremony and associated symbolism and the fact that this is the forty-fourth peaceful transfer of power over the past 226-odd years -- a remarkable accomplishment, to be sure.

Starting over...hopefully.

My planned 2 week hiatus turned into over 4 weeks. Two weeks rest for the nagging ankle injury, one week for a severe cold, one week for work/cold/weather etc. The ankle is pain free, even first thing in the morning. It still feels off, inflexible rather than stiff. The plan is to try and run short and slow over the next couple of weeks and not run on consecutive days. Hopefully, the loss in weight, the change in running stride and awareness of the injury will help keep it at bay. I'll know more tomorrow morning.

I finally made it out this morning for a 3 mile jog/run. (My back ordered replacement HR belt showed up yesterday after 5 weeks of waiting, I took this as a sign that it was time to run.) Route was fairly snow packed and icy, but was manageable. The lungs took a beating. Felt like I was starting all over again. I have the 5k in 12 days. I'm still planning on running, but it will be more of a training run than a race. Oh well. Boston Corporate Challenge is the next scheduled event, although I hope to run a 5/10k before that.

Monday, January 19, 2009

Run 4

Mrs. FA and I got out at her parent's house Saturday afternoon on the three mile out and back I've posted about before. It was 14 degrees and I'd forgotten my long pants, so I ran in shorts, which in hindsight was plenty stupid but tell you what, it was my best run since the race on December 13.

The Feb 1 race approaches and with only five runs since Dec 13 I don;t feel remotely ready. I am going to make the effort for the next 10 days and re-asses, but am thinking I'll run it one-way-or-the-other and see what happens.

Peace, boys.

Sunday, January 18, 2009

First run

I ran 4 miles this morning with a friend from Hingham who is visiting for the weekend. It was 8 degrees and snowing, but it felt great. Heck, 8 degrees is downright balmy after the intense week we've had.

I am pumped to be back on track with running. I have, per the coach, three runs to get in this week with a six miler next weekend.

Feels great.

Holy Crap

So, Mrs. VTR got me a running coach for Christmas. I will train with her Feb - April in preparation for the Vermont City Marathon (VCM) on Memorial Day weekend. It's taken me a little while to get used to the idea, and I'm pumped up for it now.

I got my first email from the coach on Friday, and my response was a combination of nervous anticipation and excitement summed up by two words, "Holy sh*t."

Here's a bit from that email, "I would like you to plan on doing a few half marathon races if possible. The first is The New Bedford Half Marathon in New Bedford, Ma on March 15th. The second is The Unplugged Half Marathon on Saturday April 11th. Please sign up for Unplugged ASAP on teh Run Vermont website, as it will sell out soon!!!!"

It's most definitely on.

Anyone interested in joining me for one of the half marathons above?

Saturday, January 17, 2009

Snowshoeing

I took the kids to a local golf course for some sledding and snowshoeing this afternoon. It was a beautiful, cold day. We walked along some fairways for a bit and when the kids got tired and grumpy I plopped them in the a sled and dragged them back to the car. By no means was it a major workout but it just what the doctor ordered. My layoff left my legs a bit sore today and tromping around in the snow has left them feeling good. Another run tomorrow.

Friday, January 16, 2009

Monkey Off My Back

All day today the temp was hovering around 8-12 Fahrenheit, but I didn't let it deter me. It was time to stop being such a wimp and get out there and run. I felt the urge strongly yesterday, but too near sundown, so postponed until today. I felt pretty good despite my layoff and the cold. I wore the yellow lenses in my Smiths. I'm not sure what the yellow lenses really do, but they do seem to heighten contrast in low light which was useful since I was running in the gloaming; and I think that they are fun. I wore my GoreTex rain coat with hood to help keep me warmer and it worked nicely. On the return leg I pulled down the hood because I was sweating pretty good; so much so that while stopped at a stop light steam billowed out from under the hood and fogged my glasses from the inside. That's kind of cool, actually.

I feel as if I got the post-holiday-dead-of-winter-monkey off of my back and that's good. Training for Vermont City starts 1/26/09, so this coming week is about running on the training schedule of Tuesday - Thursday, Saturday - Sunday with cross training Monday and rest Friday. I'm into it and feel confident this year. Last year the schedule wigged me out and I felt overwhelmed. I'm in known territory and am happy that my last marathon was less than a year ago rather than four ears ago -- like last year. Here we go!

Monday, January 12, 2009

It's official

I signed up for the Vermont City Marathon today.

And so it begins...soon.

Saturday, January 10, 2009

Struggling in 09

I am struggling to get out on the road, boys, and stay out while I'm there. I've been out 2x in 09, and they were short, slow, uncomfortable, and lazy efforts. I have many theories about why it's so, none of them are satisfying.

So I am hoping that a change of pace helps. I am in San Francisco Mon - Thurs this week, and Boston on Friday, and aim to run at least 3x. So if any of you guys wants to join me for an EARLY run Friday morning in Boston, I'm staying near Post Office Sq, and can send my coordinates by e-mail.

Peace, fellas.

Tuesday, January 6, 2009

Beautiful Run

Phat and I took a wonderful run today through his lovely seaside town, down quaint streets and past amazingly well-preserved 18th century homes. We ran out to a beach and stopped to look at the serene water of Buzzards Bay with a flat gray sky overhead and piles of scallop shells at our feet. I said to him as we approached the water "I love running. Though I don't always like it I do love it." Today, I loved running. Today, was a great run with a great friend, and it helped me reconnect with him, the weather, the surrounding world, myself, running . . . it was amazing. I don't know how far we went or what our pace was, but that wasn't the point. Running was the point, and it rocked. I'm psyched for my next run. Thanks, Phat.

Monday, January 5, 2009

Cape Cod Bluebird Day

As the photo above shows, yesterday was a bluebird day on Cape Cod (stealing a term from VTR). We went down to visit my in-laws before they depart for sunny Florida and I decided to sneak in a run. It was a gorgeous day and despite not being totally motivated I got out for 5+ -- how could I not?

There was a surprising amount of snow down there and roads with few year-rounders were downright treacherous, but it was relatively mild (high-20s, mid-30s) and gorgeous (see above photo). I saw a big hawk near the end of the run -- not a Red Tail, but I'm not sure what kind. I also stopped for a minute or so in the early going to watch some little ducks swimming and diving. I have no idea what kind of ducks they were as marine, riverine, estuarine birds are nearly impossible for me to ID.

My right hammy started tightening up on the run and that started to pull the back muscle above my right glute in an uncomfortable fashion. It's sort of twingy right now. What was the stretch that you guys were talking about prior to the CCM to alleviate this? My back has been bugging me for a bit, and I thought that it was injured from moving C3's seat around. That it's related to running is oddly comforting because I think it can be stretched out, and is not a lifting /weight bearing related injury.

Thursday, January 1, 2009

First Run, 2009

With 60 other crazies I got out for a 5K road race in my town. It was about 9 degrees Fahrenheit with stiff breeze which made it feel even colder. I was joking with some of the other runners that I just paid $20 to run a course that I run all of the time for free, and not very often at 9 F!

I had fun and finished well. I have no idea how fast I went out and in what time I finished, but based on the fact that it was an out an back with a loop in the middle between mile 1 and 2 and I got to see the lead pack a couple of times I estimate that I was in the top quarter to third of runners. A cold weather survival tip: I put body glide on my face today and it seemed to work to keep me from getting totally chapped (Vaseline works well in this type of weather as well) though it didn't keep my face from going quite numb!

Some running resolutions for 2009:


  1. At least one race/month (one down!)

  2. Break 4 hours at Vermont City

  3. Break one hour at Hale

  4. Do another tri this year (maybe the Granite Man*)

  5. Put together a team for "100 on 100" (anybody?)**

  6. Run Falmouth closer to, or better than my 2007 time

  7. Put together a couple of Cape Cod Marathon Relay teams

Happy new year!
*I looked up the Granite Man distances: .75 Mi. Swim / 15 Mi. Bike / 4.2 Mi. Run (also listed at 3.7 mi.). It also might be the same weekend as 100 on 100, hence maybe.