Chi-Chi

I was in Chicago for two days this week and got out for a 4 miler along the lake. It was gorgeous. Chicago really did the right thing with their lakefront development. Museums, a running/biking path, gardens, beaches....lots of public space. Really awesome. It made me think how cool it would be to run the Chicago marathon and bring the family out for the weekend. I'll have to work on that.

I ran three at lunch today with a small crew from work. It was fun to be outside with folks that I usually only see in the hallways or in meetings. Nothing else to report on that one, except it was gorgeous out there.

I have an eight and a twelver on tap for this weekend. It's also opening weekend for t-ball and little league, and we're starting in on painting the house. Very busy to say the least. It's supposed to hit 80 degrees up here, so at least I'll be outside.

Hope it's just as nice where you are this weekend. Enjoy!

19 miles with 18 days to go...

First off, I completely forgot my user name was 'Torn Ligaments" - that was my fantasy football squad back in 2007. Since then I've been BabyGotBacks, Bruised Egos, and Madoff Investments. But I digress...

So I'm gearing up for Sugarloaf which is on May 16th. I enjoyed Ted's Cherry Blossom blog so much I thought I'd continue documenting my running life here. Today I did my last big run on the Higdon novice 2 - it was supposed to be a 20 but was a little less than that (18.89) according to mapmyrun. Time was slower (9:33 min/mi) than my 14.75 (8:06 min/mi) from the other day but I did the most hill work I've ever done. My first few miles my hammies were a little tight but loosened right up. So including the 20 with Ted last Sat, my midweek 14.75 and today I've logged 53.64 miles. Next week will be a few 3-4 milers on the beach and that's it. I have to say I feel prepared, relaxed and ready.

I downed 32 oz of Odwalla Vanilla al'Mondo afterwards because I only had h20 in my camelback and that is the last time I'll run that length of distance without gatorade.

Glad to be part of the crew again. Also would anyone be up for the Mt. Washington Road Race next year? It's the 7.6 road up to the summit, 11% grade, and an enormous challenge. They have a calculator on their site and you can figure out how long it might take you based upon previous road races, then adjusted for the incline.

On ice and arnica

Passing on some pain management tips that are working for me...

After my long runs, I immediately fill the tub with ice cold water, drink some milk and eat a PB&J, and then soak for about 10 minutes. I think the cold reduces the swelling in the legs -- whatever it does, it provides relief.

Someone also recommended Arnica gel, which is supposed to relieve muscle pain. Not sure if this stuff works, but I used it last night and woke up feeling great. I went down the stairs without a problem, and still feel good as I'm typing right now.

Worth a try...

Long weekend

This week was school vacation up here, so I took Friday off to get in some family time. I also managed to get in some runs. I did 5 on Friday, 3 on Saturday, and my long run of 21.6 on Sunday. (21.6 only because my loop is 10.6 and I couldn't figure out a way to cut out the extra.)

The long run was an interesting one for me. It was all about keeping injury at bay, not going too fast and just churning through the miles. Along the way, I stopped to stretch probably 5-6 times. It was the first time I've done that, and I found it to be hugely helpful. My legs felt refreshed after every stretching session, so I'll likely keep this as part of my long-run regimen.

I also ate differently on this one than I have during long runs in prior years. Usually, I have the Gatorade and Cliff Shots on board and I ration them out over the course. This time, I had an egg sandwich early, a banana just before my 11AM start, and carried water. At the halfway point (my house), I had a big chunck of banana bread and replenished my water. It worked out well, although I have to try more portable nourishment on my next run. I don't think banana bread will travel well on race day.

The big win for me was that I finished strong. My goals for the marathon are:
1. Go out slow (and stay slow)
2. Finish strong
3. No injuries
4. Sub-four

On Sunday, I constantly monitored my speed and forced myself to ease up instead of taking off when I hit a groove. I paid attention to every twinge and tweak, and slowed or adjusted to try to find relief. As a result, I actually did finish strong. The last mile to my house is a series of steep down/up hills which are brutal on the legs. I chanted "strong legs, strong legs" down the first hill and actually felt strong. I finished with long strides and way less pain then I had during last week's 18 miler. It was cool to see how holding back really can pay off in the end. Hopefully, I can overcome adrenaline and take this approach to marathon day.

On Reflection

Before you read what follows: I'm toying with the idea of doing the same run that I'm about to describe below, again, in two weeks time -- on 5/8 or 5/9. Anybody interested? Run part or run all -- I would *love* the company. I also love the shared experience of running -- the blog is cool, but it needs to start to expand and we need to build up the culture of running even more, and bring the social into it (something I've loved stemming from the Cherry Blossom 10 blog and race). Let me know about 5/8-9

On reflection, my planned 20 miler was pretty darn tricky given that I'd run 5 miles in the previous 2 weeks. Never one to be deterred by such trifles, I proceeded as planned. David C. came down from Maine, I put on a nice spread Friday night, we carbo loaded, chatted for a bit and hit the sack.

We were on the road by 7:50 only 30 minutes late. We strolled to the jump off point and headed out. I started this long run like I do most of them: through the center of town, into Wellesley. Rather than turn around at the bridge or head into Weston, we turned right on Rt. 16 and picked up the Boston Marathon Course. We followed that for the next 7+ miles, through Wellesley Hills, Newton, to Comm Ave and BC.

Let me tell you, the Newton hills are no joke. I've driven Comm Ave dozens of time. I never realized though how high those hills are. Starting at about mile 9 on our run, and 17 on the marathon course, there are three, long hills in a row, culminating at Heartbreak Hill at mile 12/20. Everything was going swimmingly the first 8 miles. I took on the first hill with no problem. My legs swelled on the second and I actually walked a bunch of it, running more as I neared the top -- my first sign that yesterday was going to be tough.

We met our families at mile 10, dropped a layer, chugged some Gatorade and headed off. I ran Heartbreak Hill with little issue, but all respect to the Boston Marathoners who hit that beast at 20... After HBH we turned left at BC and headed down Lake St. and made our way to the Charles River. The long down was nice for the cardio, but murder, I think, for my legs. We wound our way through Brighton a bit to make it to Soldier's Field Road, dodged some traffic, jumped a guard rail and hit the Charles River Trail.

After a hippy, Earth Day, Charles River Cleanup chick nearly took David's eye out with her idiot stick (don't wave around a long wooden pole with a giant spike in it while talking to your helpmates, without paying attention to your surroundings, chuckle-head), we chugged along and met the families at mile 15. By this point, I was done, but I'd committed to the full magilla.

I dropped my water pack and on we went. My left leg -- just my left leg -- went into spasm essentially, it wasn't working like I wanted it to nor needed it to. My right leg felt fine. Well, as fine as screaming shins and calves can actually feel, but my left quad was completely shot. I had some stretches where I was trying to stretch, trying to give it a rest by walking, but I was walking, running walking running (and the left leg is far more sore today than the right). David rolled with me, and was an awesome partner. We chugged along, both of us hurting, but me hurting worse, and finished at the Esplanade, right in front of the Hatch Shell.

The weather was amazing. The familial support astounding. The running buddy fantastic. The muscle fitness not so great. Could the left leg issue be because I push off on it more since it is my dominant leg? I don't know. Anyway, glad I did it, hoping to glean some lessons from it, and use it to my advantage in a few weeks. Consider 5/8 boys, consider it....

And Another One

Got out this morning for 30 minutes. Nothing noteworthy about it, but a beautiful day for a run in the Park.

Coupla Runs

I got out Saturday evening for a 5k-ish run in the Park, same distance again early this morning. I dragged my gear to Orlando Sunday and Monday but didn't make it out. Just as well, it wasn't overly hot, but steamy.

18 miles.

Long. Painful. Done.

And only just now, satisfying.

Churn

I managed to get out for a 4 miler today. Still very tight, but I feel good about getting into more of a routine (finally). Longer runs are on tap this weekend, and I really don't know how my body will respond. Working on hydration to lube up the joints today and tomorrow.

Run with your butt

I went out for an 8 miler this morning before work. It's the first time I've done a weekday morning run in a long time. It was gorgeous.

I've been extremely tight in my calves, hammies, and legs in general during my training stint this year. I'm convinced it's because I'm 39, but a full-pro runner friend has me thinking it might have something to do with my technique. She randomly mentioned that I run with my calves and need to run with my butt. I'm not sure what that means, but I've been experimenting with longer strides, a different kick, and trying to push off with my butt instead of my calves. Random experimentation, really, and I'm not sure where I'll end up. I need to talk to her about this in more detail, and I'll share my results.

How about you? Any butt runners out there?

New Route

I lapped the perimeter of Morningside Park last night. It's a big park. Two times 'round took me a little more than 30 minutes. There is a monster climb, starting on 123rd Street, up two blocks on Amsterdam and then to the crest of Morningside Drive. That really kicked my behind. But I enjoyed the change of scenery. Morningside Avenue has enjoyed a quiet renaissance, the Park is beautiful -- lots of cherry blossoms in bloom -- and the apartments along there make me envious.

I'm still not feeling great on the road but am striving to stick to a schedule. My next race is the Healthy Kidney 10k in Central Park, May 15, sponsored by the headman of the United Arab Emirates. I ran it last year and it had great swag, as befits an Emir. (I remarked recently to Mrs. FA that we've reached a point where we can say, ran this race last year, etc.)

My time last year was 1:01:25. Given my 3 and 6 mile splits during the 15k last month, I am aiming for sub-57 minutes on this go.

Focus, Fooccusss

I'm trying to stay focused on building base and progressing towards the Memorial Day Marathon. To that end, I got in two five milers last week (Tues, Wed), 8 miles on Saturday and 10 miles on Sunday. Sunday was supposed to be a big one, but I've been very tight lately and felt that adding 8 onto the 10-mile loop was pushing it. I rested yesterday, and added a great 5 miler today. It was the perfect day to run, and I felt stronger. 8 on tap for tomorrow...

Race Report: Cherry Blossom Ten Miler

Yesterday was the Cherry Blossom Ten Miler.
It was a hoot, and a beautiful day to run. The ten miles started, essentially, at the base of the Washington Monument. It headed out towards the Lincoln Memorial, over Memorial Bridge towards Arlington Cemetery, back across the bridge, left at the Lincoln to the Kennedy Center where it turned around and headed back down the Potomac. We crossed over the Tidal Basin with the Jefferson off to our right, and then bent around and headed out to Hains Point and around the point and back up over a small bridge and back to the Washington Monument.

The course was largely flat, with one small hill right near the end. The sites were beautiful, and the race was really well run. I passed one mile at 11:19 elapsed time. I then covered the next 4 miles in 31 passing 5 miles at 42 on the button. I passed 6 at 50 minutes and I remember passing 8 at 1:06:06. I crossed the line at 1:22+ and my final time was 1:19:02 for ten miles. I was stoked with that time and stoked with the effort. I ran a good race, and a smart race and I'm happy with that. I feel like I flagged a bit at 6-8, there was a stiff headwind along the Potomac, but I'm not sure. I crossed 9 around 1:14+ and kicked into overdrive in 9-10. I went sub-8 for that mile which makes me happy.

Mrs. A did great at her first ten miles ever (never mind a race) and did 1:55:59 after battling a nasty cough that debilitated her for the past two weeks. All the HC people did well and it was awesome to see the transformations that occurred in that group.

The performance of the day belonged to David C. He scorched a 1:15 net time and actually crossed the finish line two minutes ahead of me despite starting about 2 minutes after I did! He was a man on a mission, and it was impressive.

It was a great day, the weather was gorgeous, and something I'll never forget is the site of Arlington National Cemetery upon the hill in front of me as I crossed memorial bridge. Awesome.

Overall Age Group 5 miles Elapsed Time Net Time Pace
1822 250/1052 39:54 1:22:06 1:19:02 7:55

I got in a couple of desultory runs last week prior to the race but it wasn't anything to write home about.

Quick Hello from FA

I got out for three half-hearted runs this past week, on Monday, Wednesday, and Friday. I considered them more about maintaining the habit than contributing to any kind of fitness. More from me soon.

5.5, One with son

I ran 1.2 miles with Little VTR #1 this morning. I asked him to join me (thanks to a heads up from Mrs. VTR), and he didn't hesitate to say, "yes." He suited up in no time, and we hit the road. We did an out and back to a big red barn on our road. The back portion included stops at a waterfall we had never seen before today, at a tree where three woodpeckers were going at it, and along another set of brooks that converged on the side of the road. It was a lot of fun. We did the whole loop, including stops in 20 minutes, which Little VTR noted is way less than an hour, "like 40 minutes less." (I love the math learning at this age.)

After our run, I continued on for another 4.5. It was the same hilly route as the last post. I felt better today, but I still have lots of foundation building to do. That's on tap for this week.

Happy Easter!

Five hilly miles

I got up and hit it for five hilly mountains. We had a friend's 40th last night, so I felt good that I was able to get up early enough to get a run in. Sluggish, but checked it off.

30 minutes

I got out for 30 minutes at lunch today. It is gorgeous out. I actually had more time earlier in the week because I was in Reading, MA for two days -- no family commitments. I grabbed my gear but forgot my shoes. Frustrating.

Looking to run both weekend days, though not too far since I had another light week.

10K

Got out for a mellow 10K today before running off to a meeting. It felt pretty good, not great, but not bad. It was mild and not raining today, so that was good. The sun came out after the run, but what can you do?

I'll try for another 10K tomorrow as well to get in the mileage. I noticed that my left leg was a bit sore today in the quad -- I think it has something to do with the fact that for much of the ES20 it was the leg on the high side of the road and it felt more tired during the run than the right leg (could be total poppycock, I don't know, but it seems like a plausible theory).