Snap

Time: 41:44
Avg HR: 151
Peak HR: 176
Calories: 660
Distance: TBD
Start Time: 5:52 AM
Training Effect: 4.6
Temp: 60s and much drier
Date: 6/29/07

I went out longer today than I have in a while. I ran into the middle of town and out again in a large circle. I stopped once near the end to tie my pants which were totally falling off of me near the end -- I didn't need to get busted for indecent exposure .5 miles from home. Other than that it was all systems go, though I must admit that I'm a little fatigued this week, and my legs were feeling a bit leaden. I've been super busy at work, client dinners etc., getting up much earlier than usual, and knocking off three runs in four days can do that to you. I'm looking forward to the off-day tomorrow, but looking forward to getting back out on Sunday too. I'm getting into a groove.

Steamer

Time: 27:11
Avg HR: 151
Peak HR: 175
Calories: 415
Distance: 3.3
Start Time: 5:46 AM
Training Effect: 3.8
Temp: N/A, very humid
Date: 6/27/07

I'm back on track with this weeks schedule (M(T)-W-F) with my back to back runs yesterday and today. It was a steamer today -- even more so than yesterday -- and the sweat was flowing. I started one minute earlier today than yesterday. Running pre-6 AM is great especially in the hot weather.

I did my short route as a sort of recovery run. I'm stretching out the majority of my weekly runs right now, but leaving one day each week to go a little shorter and easier. No deep thoughts or anything like that today but it was a good run. I feel more into it now than I have in a while, and feel like my fitness is at a good level right now that will permit me to take it further. So, we'll see. I'm working towards a sub-60minute Falmouth RR and putting in the work now.

Catching The Worm

Time: 35:16
Avg HR: 153
Peak HR: 175
Calories: 546
Distance: TBD
Start Time: 5:47 AM
Training Effect: 4.2
Temp: N/A,but humid
Date: 6/26/07

June 25 was supposed to be my day but I bailed. I snuck in a good one early this AM, and I'll go again tomorrow to get in my reps. Today was the earliest run I've ever taken. I rolled out of bed at 5:30, dug up a pair of shorts, emptied the dehumidifier, moved some laundry . . . you know the quotidian things that you do almost from the moment you wake up.

Anyway, totally different crowd before six AM, and many runners of all stripes. I'd like to see if I can get out that early more often. Last night, on my homeward commute, I was pondering my weekend run because it gave me a lot of joy. I was out with my little guy, goofing around on beautiful day, and enjoying the movement. My running has been kind of grim lately. I feel like I'm finding the joy in it again. Today came nicely to me, it unfolded well over the course of the miles and I just ran. Running is good.

Saturday Stroller Run: BUMP!

Time: 38:07
Avg HR: 157
Peak HR: 171
Distance: TBD
Start Time: 5:00 PM
Training Effect: 4.5
Temp: low-70s
Date: 6/23/07

I pushed Child Two around the town on Saturday for a nice run. I was laboring for the first 25 minutes -- there are more hills in my town than when I took both kids out on Cape Cod, so it was a good tough run. I really started to enjoy it though in the last third when I started goofing around with my boy and going over a bumpy part of the course -- he was giggling and laughing as we shouted "BUMP! at every bump. It was very cool, and the run bore out my observations that over 30 minutes it gets easier, and if I just relax it's easier to run.

Beautiful!

Time: 25:58 (PR)
Avg HR: 157
Peak HR: 179
Distance: 3.3
Start Time: 7:00 AM
Training Effect: 4.0
Temp: low-60s
Date: 6/20/07

Took a shorter run today, in order to ratchet down my intensity a bit, but I'll head back up towards four miles on Saturday. It was a gorgeous, crystal clear day -- perfect running weather. I did the reverse of my short route and left the big hill at then end. I'm going to start adding more hills into my regimen so to be ready for the Falmouth Road Race on 12 August. I confirmed my entrance yesterday on their site, I'm in, so that's cool.

Happy Birthday to my brother, and congratulations to him on his Graduation from his plastics surgery residency. On to Houston this weekend for him and his. Good luck!

Decent Fourish

Time: 32:40
Avg HR: 161
Peak HR: 181
Distance: TBD
Start Time: 6:40 AM
Training Effect: 4.7
Temp: low-60s
Date: 6/19/07

Jumped on a nice run this AM and changed the route a bit again just to add some variety and some distance. I'm not sure how long it is, but it feels like 4 or so. The calorie burn was pretty good, something like 585. I also got going earlier than usual and saw some of the same folks that I used to see when I was out running earlier in the winter.

The Sloth Moves

Time: 32:55
Avg HR: 161
Peak HR: 181
Distance: TBD
Start Time: 8:00 AM
Training Effect: 4.6
Temp: NA
Date: 6/18/07

I Got off my duff and ran hard this AM. It felt good. I went out on a little different route looking for a spark and it seemed to work pretty well. I've got to get serious and start running for Falmouth -- no more over 60 minute times for 7 miles and no more crashing at 5 miles. Those are my goals for this year's race.

Happy Fathers' Day to the dads on the blog, and any readers.

Monday Quickie

Time: 26:20
Avg HR: NA
Peak HR: NA
Distance: 3.3
Start Time: 7:00 AM
Training Effect: NA
Temp: 62
Date: 6/11/07

Familial commitments kept me busy all weekend so no running got done. I got back on the trail this AM -- a Monday run is an accomplishment for me. I couldn't find my HR belt so have no data beyond time and temp today. I almost bailed when Mrs. Agricola snuggled in after I got Child Two back down for a bit at 6:09. I rolled out of bed at 6:40, futzed around looking for the HR belt and finally just went out and ran.

This may be totally psychological on my part, but I actually felt better without the HR monitor working and I went relatively hard and felt pretty good. Another thing I've been thinking is that I need new shoes. My shoes are literally 34 months old. With my hiatuses from running I've not been on top of my footwear situation. I think that's a big reason my legs feel shot.

Running Rule: When the under-sole is beginning to show through the outer sole, it's time for new running kicks.

Relax. Run.

Time: 26:37
Avg HR: 153
Peak HR: 176
Distance: 3.3
Start Time: 6:54 AM
Training Effect: 3.8
Temp: high-50s
Date: 6/6/07

Today was a gorgeous morning, and based on how it's clouded up since my run I'd say that I sucked the marrow out of the best part of the day. strange run. I was really grinding up to the halfway point. Then I worked on just trying to relax. Relax my breathing by taking some deep breaths that started in the diaphragm and trying to really exhale fully as well, I let my arms down a bit, let my arms and flow -- for some reason it felt like i was fighting each step -- and relaxed the muscles in my face, relax my thoughts and think about nothing really . . . things started to flow and parts of the run that often bother me didn't. It was a nice exercise in disassociation.

A little historical note: today is the 63rd anniversary of the Normandy Landings. Take a moment to remember the soldiers who answered the call of duty on that day. It truly was an epic undertaking.

Good Weekend

Time: 27:07
Avg HR: 150
Peak HR: 170
Distance: 3.3
Start Time: 7:23 AM
Training Effect: 3.7
Temp: high-50s
Date: 6/3/07

I went out easy on Sunday. I was feeling pretty stiff from my labors the previous day -- 5 hours weeding the hill on my property, cutting down what dead wood I could safely reach from the ground, lugging brush and barrels of waste around, mulching beds, mowing the lawn (before Mother Nature told me I was done). I was so stiff that I really felt like Sunday should have been an off-day, but I went anyway. I needed to run off some of the party calories that I consumed over the weekend: cousin's HS graduation party, breakfast with my parents, shrimp boil in our backyardon Sunday.

It was an awesome weekend all around.