The Tortoise and the Hare

I was out the door this morning 5:45am and just decided to run. Wasn't sure of distance, just wanted to go with the flow and find a nice stride and ride it. A bit more humid than yesterday at this time but still quite comfortable.

I started slow but gradually increased my pace. I ran a stretch of road with undulating hills, hit them hard and it felt great. One hill is very steep and I ran that one twice - retraced my steps and charged up it a second time. On my return I saw a rather large turtle in the middle of the road - I couldn't help but chuckle at the obvious Kafkaesque symbolism. I stopped, picked it up by its shell, and it snapped at me several times so I just nudged it with my shoe to the edge of the road so he wouldn't get smushed. Ornery little fellow.

I wasn't sure of my exact distance but total running time was 1:25:45, so I would estimate around 9.5-10 miles, mas o menos. That would make sense because my last two 12.99 runs were that pace, and this one felt like it was in the same ballpark. Steady, consistent, just like my friend the turtle trying to cross Haley Road.

I am going to include some fartlek training moving forward - Swedish for 'speed play'. Basically it's running sprints in intervals during regular runs. Sprint to the blue mailbox, back to regular pace for a bit, sprint to the yield sign, etc. I want to get faster. Need a little more 'hare' in my workouts.

When I returned Mrs. Torn Ligaments went out for a 4 mi run with my sister and her husband, as the extended Torn Ligament family is here for the Memorial Day weekend. I have my sister to thank for my personal running renaissance - after being grossly out of shape for a decade she encouraged me to go for a run with her last August when I visited family down in Connecticut. She ran the New Orleans half marathon and incorporated running into her daily life. Thanks to her insistence, I laced up my Merrill cross trainers that I've never done anything other than walk to the mailbox in, and that first five mile run on that oppressively humid day set me on the path to proper fitness. It turned into my very first 5k with her last September, the Kennebunkport 5k in October, and six months of hard training later, a marathon finisher. The journey of 1000 miles does indeed begin with a single step, fortune cookie simple but oh so true.

12.99...again

So I went out this morning 5am sharp. Woke up around 4:30am and couldn't fall back asleep so went out at first light - what a gorgeous morning. Temperature was ideal, just a shirt and shorts, low humidity.

I like to vary my running routes but the 1:54 for my 12.99 sat in my gut like a bad sausage calzone. I ran it 3 min faster in April so I decided to try to use today's run to better that time instead of doing something different.

I felt like I ran hard, harder than Thursday. I expected a 1:52:30. Time: 1:54:15. Argh. Sometimes running is like that. But I am pleased with the effort, and got in a great workout, that is what counts.

Post-run I wolfed down a leftover chunk of Wild Alaskan King Salmon, a 16oz. Vanilla Protein Monster, and made a bowl of Stonyfield french vanilla yogurt with blackberries, blueberries, strawberries and granola. That's a breakfast fit for a guy who ran 12.99 in 1:54:15.

12.99

So this morning I did my first 'real' run post-Sugarloaf (5k and run home nothwithstanding). The antibiotics did their trick and finally I felt like I could handle a longer run, so I did my 4.33 mi loop three times this morning for a total of 12.99. It's my standard loop complete with three decent hills that (as I mentioned in the Cherry Blossom blog) aptly named Tom, Dick and Harry.

I felt good, no muscle fatigue, and ran a decent clip though wasn't running like a man on fire. Time: 1:54:00 right on the screws. I ran it in 1:50:58 on 4/7 which was Week 13 of training - that was the Wednesday before the Cherry Blossom race, and that week was when my times really started to improve. For a little perspective, the first time I clocked that 4.33 x3 I finished in 2:05:49 back on 3/16.

On a related note, today's run went a long way in abating my post-marathon blues. I'd heard of it during my marathon training research but never bothered to read about it. Turns out I'm just the sort of person who tends to get it. I trained so hard for it, x'd off each and every run with a diligent sense of accomplishment, and then exceeded my goal. Everything should be rosy. But the withdrawl of anticipation, coupled with the fact that I needed to rest and not run, put me in a bad place. My intensity amplifies things as well, so as much as I reveled in the joy of running a terrific race, I sort of languished after the fact.

Can anyone else relate and/or had a similar experience? I found that immediately setting another running goal, putting a plan in place, and taking the first steps toward reaching that goal, is my personal antidote. It is amazing how much better I feel.

I got home a little later than I'd hoped to, and Mrs. FA had to leave for a thing shortly thereafter. I didn't want to skip my night to run so got out for a full 17 minutes! Sweltering.

Slowwwww....

Howdy all,

I have been working out on and off for the past few months, but I have to kick my training into high gear. P90x yesterday morning and then today a 3 mile bike followed by a 3 mile run in order to prepare for the Timberman Sprint Triathalon in August. My legs felt like lead after the transition and lets just say my running time was not great, but no worries as I kept my HR at 170 and I felt okay. Also have a contest going on here, from beginning of June to beginning of September, winner takes $100 from each of the contributing members. Should be fun and a good goal. Congrats to Torn Ligaments for really burning up the track. Nice work!
Hope you all are well!

Keep on running. I read way more than I post, but you all are an inspiration and a constant reminder for me to get up off the couch and do something. So thank you for the motivation.

30 Minute Monday Run

Got out and ran for 30 minutes last night, extending the top loop of CP to include the top of the Reservoir trail. It wasn't very hot, but muggy, so I had my first good running sweat of the season. It felt good. I am getting excited for summer.

Kittery 5K Road Race

So today was the Kittery 5K road race and kids fun run - the little ligaments were eager to participate, and despite battling a sinus infection, I gave it a whirl. The kids had a blast, as they each ran in their respective age groups about 300-400 yards or so. But our budding olympian had a meltdown of epic proportions when he found out he couldn't run in the 5k with me so Mrs. Torn Ligs buckled them up and left the race as soon as the horn sounded.

I was feeling miserable but haven't run since last Sunday's 26.2. I was jonesing for some endorphins, and get really uber-edgy when I don't get my runs in so sinus infection be damned. Let's just say GU and antihistimines aren't the way to prep for a race, but whatever. I needed this morning's run. My goal was 22:00.

About 300 runners went off at the start, and immediately I realized running under the weather wasn't a great idea. I didn't break away from a cluster of runners until about the 1/2 mi mark, and passed mile 1 at 6:52 so actually quite surprised at that. By the halfway point I was pushing hard and so dehydrated I was literally foaming at the mouth like a rabid animal. The antihistimines dry you out so much and it's virtually impossible to rehydrate fast enough when pushing your body like that. I just didn't have the fuel.

Once again I miscalulated where the finish was - I thought it looped around the fire station but was wrong so I began my final sprint much, much later than I normally would have. I passed five runners who I trailed the entire race right with my final kick, but was slightly frustrated because I had to slam on the brakes as a wall of three runners finished in a side-by-side-by-side stagger so I couldn't roar through the finish line. I did all I could from slamming into them, so I clearly lost time at the end.

39 DAVID COSTANTINI 39 M KITTERY ME 22:37 7:17

So 39th out of 291 isn't bad all things considered, but I know I can do better. I chowed down a banana and a few orange wedges and then ran 2 miles home.

VT and Agricola I - have a GREAT race next week! May the wind be at your back and the beer ice cold at the finish.

Resurfacing

Howdy, gents.

I'm slowly resurfacing after an unusually brutal April, replete with a monstrous crap load of work, two funerals, travel to five cities, and an abandoned vacation. I ran a few times shortly after the 15k race in late March but have barely run since. I took yesterday off and got out with Mrs. FA for a couple-three miles and felt good to do it again.

I've caught up on the recent posts and it's great to get aquainted with Torn, and to read about his fantastic achievements. Nice work, brother.

More soon.

AG, you there?

Just checking in.

Back...

I'm on a forced break from running over these next few days after pulling a small muscle in my back over the weekend. Very sensitive to certain motions. I went to PT yesterday, and was adviced not to run probably until the weekend. I'm doing exactly as she says so I don't jeopardize the marathon. I'll keep you posted. Think good, and healing, thoughts.

Wild Woman

Mrs. VTR has started a phenomenon. Frustrated that the competitive feel of even local fun runs was getting the better of her, Mrs. VTR started the Wild Woman 3 Miler last year. Her goal was to reclaim the sport of running, without any competitive pressure, self-inflicted or otherwise. She set a date and was going to run three miles on her own. A few friends found out about her mission, and they decided to join her...in costume.

They had a ball, so this year Mrs. VTR decided to open the run up to a few friends. The ladies arrived at 7:45AM yesterday and dropped their kids at our house, where many of the husbands and I were on kid and refreshment duty. 30 racers, about 20 husbands and somewhere around 30 kids later, Second Annual Wild Woman's 3 Miler went off without a hitch, complete with official t-shirts that I was able to pull together.

It was a great run and tribute to the community spirit that can drive running, if it's approached in the right mindset. There were two comments after the race that really epitomized to me what the event was all about. One non-runner-type described how the runners split into two groups on the course. She didn't realize they had split until the front group just stopped running. She wondered what was going on until she realized that the faster group was patiently waiting for the second group. "How cool is that?" she said.

On the other hand, a serious runner-type said after the race, "Next year this could be really big and really good -- with prizes for the fastest time, etc." You see, this woman missed the point entirely. The only prize for the Wild Woman Race was for the wildest costume (won by a woman in a snorkel, mask and old school life vest). Mrs. VTR did take this woman's suggestion to heart, though. Maybe next year they will have a prize for the fastest time...only they'll draw it out of a hat at the end of the run.

Very cool.

Twelve

I got in a twelve miler on Saturday. It was a good run with a strong second half. I'm getting pumped for the Marathon at this point. Some of the training miles are starting to kick in. Nothing more to report.

Torn, nice job on the Marathon! Congratulations!

Sugarloaf Marathon

So today I ran in the Sugarloaf Marathon in Carrabassett Valley, ME. I drove up yesterday with Cheryl and S in the Volvo and my Dad chauffered N in his car. Not bad, about 3hrs total driving.

We stayed in a condo just minutes from the base lodge where I received my packet - 41 was my bib and clearly was based upon when I registered back in January, a good 30 lbs heavier I might add. We drove the course after a linguine dinner and it was just as I expected-a two lane highway (Rt. 27) and the start was in Eustis at Cathedral Pines campground, and the entire race was run on that road. The 1st 5 miles were flat, 5-12 rolling hills with a rough one at 7 that must have been a mile in duration, another steep one at 10, then flat through 17 until the hills began again until about mile 24 or so.

The vibe was positive the entire time - my Dad dropped me off at the lodge @ 5:20am for some complimentary Starubucks coffee while I waited for the shuttle to take the rnners to the start. Lots of first time runners interspersed among 10 and 15 time veterans, and they imparted some helpful advice.

My strategy was simple - easy and conservative for the 1st 13 miles so I didn't expend too much energy on the early hills, and then at run the second 13 like it was a brand new race, this one a half marathon. I'd run the back half the way I'd run a ten miler - forget times and just try to catch up to and pass as many people ahead of me as possible to keep a constant sense of urgency. Goal: 3:45.

A local sherriff blasted a .12 gauge and we were off. Perfect weather, perhaps 50 degrees at the start and beautiful blue skies. I was jacked up but really tried to take it easy early on and my first mile was 7:45. I dialed it back even more for the next few miles into the 8:15 range, gave my zip and gloves to Cheryl, and 5 mile mark was around 41 and change.

The hills 5-12 were long but I kept my eyes on the white line as not to become daunted by the ascent, and it really just seemed like a 7 mile upward trudge. Took off my shirt at the beginning for the hills, and the sun felt great. Mile 10 time was 1:26 and change, so basically an 8:40 min mile to that point.

The downhill descent after the last hill was long and fast, and I tried to keep things in check as not to blow out my quads. Once I got to the bottom near the mile 13 marker my second race began, and that is where the fun really began. I just kept telling myself "Nobody ahead of me is as mentally tough as I am" over and over again and as I started overtaking runners the more I believed it.

Cheryl, my Dad and the kids met me every 3 miles or so, but after I passed them around mile 16.5 or so I didn't see them until 22 because Cheryl helped a runner who collapsed and was completely incoherent. She wasn't sure what to do, and was going to drive him to the finish but then just pulled over as he puked his guts out. He could barely speak his name so she just called 911 and they talked her through until the ambulance arrived. Scary stuff.

The hils picked up again at mile 17 and were rolling through 24 - I'd charge downhill and then steam uphill for that stretch. I'm pleased to say only 2 runners passed me from mile 13 through mile 25.

MILE 25 - that is the first time I honestly, truly felt fatigued. I was still strong at 24, but 25 was rough. I lost my 'mental toughness' for a patch and just battled to maintain my composure. I did regain myself but not after about 7-8 runners passed me. When I hit mile 26, I sprinted - sprinted! - the final .2 with such crisp, upright form I felt like Usain Bolt. How ironic that my second wind hit me with .2 left. I had more in the tank, but being my first 26.2, I wanted to make sure I played it smart because the last six was uncharted territory. Final time: 3:39:19.

Finished 110th out of 339 runners, and 15 out of 26 in the 35-39 age category. So overall, I am pleased with my effort and performance. I've been running consistently for about six months now, in some cases in excess of 50 miles/week, and haven't had any blisters/black toes at all - but today I do have a nickel-sized blister on each foot in between my big toe and the ball of my foot. It's a very awkward place because it's not an impact spot, maybe from running downhill?

I would love to do the 100 on 100 - if it does not materialize I do plan on running a marathon late Aug/early Sept to get one more under my belt before NY in November, but the relay in VT sounds incredible so count me in.

Diet and Exercising to the Extremes

I read this in the NY Times about Ultramarathoner Scott Jurek - I think you might find it interesting.

http://www.nytimes.com/2010/05/13/sports/13runner.html?pagewanted=1&ref=homepage&src=me

Surprising

I did not want to go out this morning. My legs felt a bit sore and stiff, and I almost convinced myself that I needed another day off to rest. Instead, I managed to rally and got out for 3. I'm glad I did. I felt as strong as I have in a long time on the back portion of this out and back. I was able to stretch out my stride and felt somewhat fast for the first time in a while. It's cool when running throws you that kind of curve ball.

100 on 100

Anybody up for this? August 28, 2010.

Check it out.

Last Run before 26.2...

So I am feeling good after doing 42 total miles on the hard packed sand last week in FL. Did 15 last Sun (1/2 of which was into a tough headwind), 7.5 on Mon and Tue, off Wed, and 6 on Thu and Fri.

Today I did a nice and easy 4.3 in 37:00:13, which I'd like to believe is my marathon pace. I didn't labor at all, just ran loose and relaxed - approached it like a Sunday drive in a vintage convertible. That puts me at a 3:45 marathon, which is fairly aggressive but I'm going for it.

Tomorrow I'll do another short run, then Tae Kwon Do in the evening, and that's it....Week 18 of 18 is here and I can't wait until Sunday. Feel like one of those horses at the Kentucky Derby that is just bucking in the stall before the gates go up.

Rain, what rain?

I had the pleasure of running 20 miles with AG on Saturday AM. About 8 of it was dry. The remaining 12 was extremely wet, like yellow and orange on the radar wet. We slogged through it, stretched a fair bit and emerged triumphant at the Hatch Shell. Along the way we climbed Heartbreak Hill, passed Harvard and BU's boathouses, and caught up on each other's lives. It was a great run, even better for knowing that neither one of us would have ventured out without the other. That's my last long run of this training session. I got in a 3 miler today to stretch things out before more bad weather rolls in tomorrow, and I felt good. Not too tight and generally strong.

Feels good to be on the wind down, and to have passed the last real test with a good friend.

Twenty in the Rain

VTR and I got it together, judged the weather maps sort of correctly, and made the bold call to go running on a day of unsettled weather. We did the course that I did with David -- my town to the Hatch Shell in about 3 hours with frequent stretch stops and one potty break at a Dunkin Donuts across from BC.

VTR called me at about 555 AM and we looked at weather maps together and figured we'd get in some miles and see what happened. We made bascically the right call. The first 8.5 miles were dry the next 11.5+ were slightly less dry. The thunder and lightening mostly held off though at about mile 18.5 a huge bolt of lightening across the Charles helped us to pick it up and get rolling and bring it home strong.

I felt pretty good until about mile 15. The misery continued until about 18 and then it sort of receded and I battled through. I did better this time overall though than I did with David and felt OK, though let's face, there was much suffering in the last quarter. A big quad cramp right above my knee brought me up real short, but we fought through and VTR totally helped me with some smack talk.

A woman passed us in Wellesley and we were like, oh, she's just doing a 5er, though she had on a fuel belt and was moving briskly. We saw her again in front of the Harvard Boat House and she was heading in the direction we'd just come -- she was doing some sort of a loop and was looking fresh as a daisy. I applauded her and we cheered and she smiled at us and powered on. It gave us both an adrenaline boost that was sadly too short lived.

I had no real issues on the Newton hills this time and actually sort of enjoyed them. I really think that my issue on this run comes from the long down hill that starts at BC and goes to the river -- my legs just don't like the down. All in all it was a good run, I know more about myself than I did before, and we were hard core, because the weather was hard core. It was pouring out for more than the last half and my feet were soaked from about 10 on (no blisters though!) and we were drenched. In addition to the woman on the mega loop, I'd say we passed about 10-12 other runners all day, and you could judge training distance based on wetness. We and some other guys were soaked, and we'd been out a long time. It was hilarious. When I say it was raining it was really raining, and when it was pouring, I mean pouring like out of a huge bucket. It was downright impressive.

No, I'm not much of a mantra guy, they tend to make me a bit nutty, sometimes, though I do like "easy, smooth, light, fast." VTR had the best saying, and I'm fairly sure that my second wind came back when he said it: "We were made to do this. We were made to do this." Loved it and I could relate to it. Simple, to the point, and really starts to hit at the heart of what this is all about: being human.

We had a blast, we had a great talk, we had a great run. I felt good Sunday and Monday, only minor soreness (stretching breaks were huge helps). I'm definitely heading out Tuesday -- the short runs are so key on so many levels and they've been missing from my life this month and I've been the worse for it. I'm stoked for Vermont City, I'm in, I'm enthusiastic and rearing to go!

Short ones

I managed to get in a couple of runs this week, a four and a half miler on Wednesday and a 3 miler today. I have to do my last 20-miler this weekend. I'm actually looking forward to it in some kind of demented way.

AG, is this the weekend for your 20?

Good twelve

I ran a solid 12 miler today. I went out slow, stretched a few times along the way, and finished strong. For the first time, I felt excited about the marathon on Memorial Day weekend. The 20 miler next weekend could change that, but I'll take the positive vibes for today.

I'll call it 7

I got out this morning for about one hour. I was supposed to do 8 miles, so I'm sure I fell short of that, but schedules are tight, you know? One hour got me back home in time to participate in the kids' t-ball and little league opening day.

I was slow and steady on the way out, did a couple of telephone pole-length "sprints" (if there's such thing as a slow spring) at the turnaround point and finished strong. My back lap of the out and back was a full minute shorter than my out, and that's including about a minute's worth of stretching on the back. I was pleased with that. It really is necessary for me to go out slow.

12 still on tap for tomorrow.