A New Race

In a recent post I mentioned a mid-December Reindeer Run in nearby Schroon Lake. I was wrong about that; it's in far-off Queensbury. But Mrs. FA and I registered for the NYRR's Holiday 4-Miler on Sat., Dec. 13, in Central Park. (We joined NYRR while at it.)

That's about a month away. I am thinking I'll aim for 37 minutes. I haven't run since last Thurs. But I'll be back on the road tomorrow.

Peace,

Hockey

Played a really fun game of hockey last night. Great passing, fast pace, a goal and a couple of assists. Playing more than once a week has transformed the sport for me. For the last two years, I've endured each session because of fitness levels. Now, I'm starting to get into a flow and improve. Progression like that is a kick.

100 Miles

Today's 3 miles pushed me over the 100 mile (36 run) mark since I started. Easy run today as I hope to run harder tomorrow, 4th day in a row. Ankle was much better, but the hammy was still tight. Hopefully it is related to compensating for the ankle and will improve as the ankle does. Only ran at 9:30 pace. However, HR avg and max where the lowest they've ever been for any distance or pace. Gonna keep it slow for a while until completely healthy again. As Agricola has advised...just building the base. Shooting for 18 miles this week and 20 next. Plan is to range between 15 and 20 through the end of the year.

Pushing through the pain...

Followed the plan yesterday with an easy 2. Pushed C1 for the first mile and C2 on the second. C1 also rode her bike for mile 2 which dropped the pace down. It was great to get out with them on the road and a good test for longer runs in the future. My program has Saturdays as an off day and Sunday as a short easy run before a "sort of long run" on Mondays. I'm going to try to alternate the kids every other week but may have to get a dual stroller to avoid juvenile conflict.

Today's run was the 4.5 Common route. Late start today at 6:45 meant heavy pedestrian traffic to dodge. Kept it easy, but not too easy for me, at 9:30 pace. I'm more concerned with the mileage than the time...at least thorough the end of the year. Left hammy was still tight. However, the left ankle is more troublesome. Still can't figure out if its the ankle or shin splints. Hopefully an easy pace / ice regimen will be enough to cure it. Otherwise I feel great. Last week's total of 16 is a PR.

Fantastic Run

Over the past 8 months or so, I've been invited a number of times to mountain bike, road ride and now run with a crew that goes out at 6:30AM on Sunday mornings. I came close to mountain biking with them once in June, but then whimped out because of intimidation and fear of re-injuring my then fragile calf during the 3 hour, hilly ramble. Other than that, I've never really come close to joining this group until today.

I joined three of the regular guys for a run in and around Trapps Family Lodge. We ran up hills, down hills, through tons and tons of mud (took a wrong turn), along dear paths (to avoid the muddy trail), across old farm land -- all at a very respectable pace. At the end, we kicked it into high gear, which felt great.

There were two things, though, that I really enjoyed about the run. First, I was running with a new crew of guys. My connection to the group is through a hockey friend who lives nearby (and coincidentally who went to junior high school with Mrs. VTR), but I had never met the other two. Something about meeting them at dawn on a Sunday for a random trail run was very cool. It helped that we talked a lot on the run, and they were all good guys. The other thing that made my day was that I was able to hang with them from a fitness standpoint. They're fit, to say the least. I guess I should be able to hang since I just did the CCM, but I was still pleasantly surprised that my fitness didn't go away, that I have that level of fitness at all, and that this crazy hour and forty minute long run was not a problem for me.

I'm still getting used to the idea of being a runner, still surprised by it.

Later boys.

Took a hike

Mrs. VTR and I divided and conquered the little VTRs today. Sometimes, we've found, the little ones need one-on-one attention. My charge was the littlest VTR, and we went for a scenic hike around Lake Mansfield up here in Stowe. We saw a couple of bufflehead ducks, deer tracks and a big set of moose tracks that were probably 6" across. It was a fun adventure.

Meanwhile, Mrs. VTR took big little VTR on a run. She ran, he rode in the jogger a la Agricola.

Family activity day. Love it.

Enjoy the weekend.

Tough Run

Weather wasn't great, was suffering from some weird vertigo thing, left hammy (not the previously injured one) was tight and left ankle was sore. I also went out last night and threw back a couple for the first time in months. Still managed to get an early 6.3 miles in. My plan was to run slow anyway, trying to keep the HR in the 155-160 zone rather than the 160 - 170 zone. My average ended up being 159, down from 165. To do it, I had to practically crawl the route. Not that I could have done much better considering the issues above. Pace was about 9:55. While I could have held a conversation during the run and never felt the urge to stop, I felt as if the slower pace resulted in more of a pounding on the legs. I'm thinking this will be the bottom end of my pace range going forward. Need to balance the HR zones and the stress to the joints.

Run 48

Nothing remarkable to report. It was a typical 5k run around the resevoir. I did slow to a walk for a few minutes. I had reached my wit's end, trying to leap over or skirt around the innumerable puddles on the track. It rained off and on again all day.

After a bit of that I threw caution (and dry feet) to the side and just ran through the damn puddles. Harumph. Finished in 32.20.

There's a reindeer run the first weekend of December, in Schroon Lake, 20 mins from PH. I'll post the details once I find them.

Strollering In The Rain

The kids and I laid out their stuff last night -- blanket, jacket, animal buddy, slippers. My stuff was organized and hanging in the cellar stairwell. C2 and I were up around 5:30, helping Mrs. A with C3. I awoke C1 and she climbed right out of bed. I put the stroller together once the kids were up, grabbed them each a mini bagel and hit the road at 6:35. We ran for 40:26 over 4.78 miles and came back quicker than we went out, though I walked a bit near the end because I was gassed. It was a dreary day and I might not have gone had I not promised both kids that I'd take them. It rained on us quite hard in the last mile and I passed a woman runner and we smiled at each other and commented on the lousy weather. The kids were good, by and large, but I did have to stop twice in the last mile to separate them. They are good for about 34 minutes in the stroller and after that it becomes a bit nutty. It was a great run and I'm ecstatic that they both want to go with me. This is a good thing.

Still out here running

So after the CCM, I felt a little sore, but hit the treadmill for a Monday and Wednesday 3.5 to 4 mile run. By the end of the week I was wiped and my left leg was bothering me on the quad muscle where it attaches to the knee on the inside of the leg. Its like a twinge and it is just plain uncomfortable.

Last Saturday, I hit the road for a 4.4 miler and was running well, when that twinge hit with less than a mile left. I walked it off and I was pretty upset. Once you gear up for a run, you want to complete it. Anyways, a bit dissatisfied with that performance, I took the next two days off and then hit the road on Monday for the same 4.4. Another twinge, but I was able to run through it and I felt decent afterwards as I ran faster coming home then I did going out.

Last night was the kicker though. Went out around 8:40 for a little over 3.7 miles and I just jammed with another buddy of mine. We discussed the election the entire way and then near the end, with a little over two minutes to go, I just took the pace up and felt awesome. I really feel like the lungs and legs are working together and I am probably hitting my runner's stride. Very exciting and I look forward to seeing the splits drop.

BTW - I am starting up P90X at the end of the month if any of you really want to crank up your workouts. 2nd time through and I am just letting my shoulder heal up.

Changing Gears

I still haven't run since the CCM, but I'm getting a glimmer of desire to hit the roads again. I'm thinking it will happen next week.

In the meantime, I've fallen into a heavy hockey schedule. I played Monday night at 9:00, Tuesday at noon, and I just got invited to play tomorrow at lunch. I'm hoping to settle in to a Mon night/Thurs lunch rotation, so I was psyched to get the invitation for tomorrow's skate. It's pretty cool interspersing a team sport with the running. You'd think there'd be more intense comraderie in a team-based setting, but the connections I'm forming on ice are similar to those I've formed with fellow runners. It's all about creating space to share similar experiences and passions.

Anyway, on the training front, I'll be interested to see how the extra sessions impact my fitness on the ice and on the road.

Later boys.

Mark The Date

May 24, 2009.

Vermont City Marathon.

I just signed up.

Quick Run

I didn't get out yesterday, but did make it out today. It was a nice morning, the sun was sort of up, there was a bit of overcast but it was mild and windless. I need to get better organized to smooth my AM departures and lay out my stuff better. If I can get out the door by 6:30 rather than 6:45 I'll be better able to log more miles. I did my short route, 3.3 miles, in 26 and change. Not my quickest nor my slowest, and it's not a surprise I've not run very much in the past ten days. Organization is key tomorrow, both C1 & C2 want to come so I'll have to set up the stroller tonight and get their gear ready etc. I'm looking forward to it.

Run 47

I ran my Res 5k in 30 mins, 34 seconds. Still adjusting to the fall of the year, I got out at 6:00pm, but it felt mush later. At that hour, it was good to see other runners along my route. I "reeled in" a few, as you guys often say here. I must have been working harder than ususal...average HR was 165, which I think is on the high side for me, and I hit 172 a few times on the flats. Thanks to Bennu for steering me back towards these metrics.

Hard Run

I was only supposed to run an easy 3 today (and a hard 3 tomorrow). Ended up running with one of my staff (all the treadmills were used). While I ran harder than anticipated, 8:45 pace and almost as fast(or slow) as my 5k race, it didn't seem as hard. Always easier to run with someone. Another new route today along the Greenway. I may skip tomorrow depending on how I feel. Three consecutive days running is the most I've done since starting this whole running thing again...4 may be pushing it too early. 10 miles is almost the most I've done in any week. However, I feel much better than I thought I would and the ankle is much better. I'm thinking reality will set in next week.

Back At It

I took the week off after the CCM Relay. It was good to take a little break and it permitted me to wait out the time change. Unlike Bennu, I just can't motivate to run in the pre-dawn dark, though it's all in my head because the one that I got in with C2 I did enjoy (and so did he).

Well, that's fixed now because it's fairly bright by 6:30 so no more excuses. I did 5 yesterday with C1. She rode in the stroller and we ran on the Cape. It was a gorgeous, blustery day and she fell asleep somewhere along the route. It was very cool. I covered the 5 in 47 flat -- not at all my fastest for that route/distance but it's OK. I battled a stiff headwind for a bunch of it and we stopped to look at the Bass River as well. It was a nice run with my daughter on a beautiful day and that's all that really matters.

I'm looking to get back to a Sunday, Tuesday, Wednesday, Thursday, Saturday cycle in anticipation of marathon training. Not sure about the mileage, 20 would be nice, but it's more about getting on the cycle.

Run 46, Shorty

Went for a shorty with my shorty Saturday night. Mrs. FA and I ran the resevoir from our apartment. I was only our sixth, or thereabouts, run together during this whole endeavor, and it set us up for a great post-run dinner at a favorite restaurant near Columbus Circle.

I had not run since the CCM, to see if a week of rest would calm the piriformis (there's that word again...). Not sure yet if it the week off did the job. I had some mild post-run soreness, but no pain. I did 90 minutes in the car yesterday, where it ususally is most uncomfortable. Time will tell, and I will report.

Mrs. FA and I also got to mile 23 of the NYC Marathon yesterday in time for the elite women, and stuck around for the bulk of the field. It was a beautiful day, cold and clear. 39,000 runners! Fantastic.

Nocturnal Runner

New 4.5 mile route (42:00) from the office to, and around, the common. I'm liking the downtown routes more than the southie routes. Feels a little safer. I can also work in more hills which has been sorely lacking in my other routes. The common is definitely an upgrade in "scenery."

Ankle is still a little sore, but didn't really bother my until the last 1.5 miles. Unfortunately, icing is a challenge in the office and will have to wait until tonight.

I've determined I'm a nocturnal runner. Yesterdays midday 1.5 mile run seemed much more strained than today's run. I just feel more relaxed and comfortable running pre-dawn. However, it was cool to see the sunrise again at the end of the run with the time change.

Question for those with HRMs. What is your average HR during a 4 mile/moderate run? What is your resting and max HR? Based on my calc's, my max HR should be 185. If I'm to believe the workout HR bands and what I should be targeting, I need to slow down. My average seems to always be around 165 with a max of 170 - 178. Just trying not to drop dead.

It starts

Started the winter program today. Easy 1.5 miles. May have tweaked the ankle. Need to stretch out more. Plan calls for 18.5 for the week starting tomorrow. I may reduce the distance depending on how I feel for the first couple of weeks.

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.

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.

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?

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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?

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.

30 minutes

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

Congrat's Agricola's!

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.

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

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.

Chicken run

So, I spent most of Sunday doing a minor construction project. Had to run back and forth from the work site to the garage a bunch of times, lifted heavy wood, etc. I guess you could call it exercise, but really that's just an excuse to post a picture of our chicken coop, which is finally done and inhabited by three chickens.

We got our first egg this morning. Thanks for indulging me. I'll keep to the real training next time...or maybe I need to start a homestead blog like 1/4 Acre.

On the running front, the plan is to do a moderately long one tomorrow morning. Leaf Peepers half marathon is on Saturday, and I'm contemplating doing 6.5 prior to the race to get in a 20 miler before the marathon. Big week, and I'm feeling the stress of under-preparation.

Check the box

Very sore and tired today after yesterdays hard (weather & pace) run. I had forgotten how much bad weather can take a toll on a run. Went out this morning for a short run (2 miles / 8:55 pace) to check the box off for today.

Workaday Run

Sometimes, sitting at work, unallocated, has its advantages. In a lull in my already lulling day, I stepped out for 40 minutes. I ran down Dartmouth, through Copley Square, to Storrow Drive and over a pedestrian bridge to the Charles River. I headed west along the Charles for 14 minutes or so. I made it past the BU sailing pavilion and turned around at a point where the scenery got sort of minimal -- close to Storrow, weedy trees to my right, just about across from the train yard under the Mass Pike.

The run was pretty uneventful until I decided to cross Storrow at the Kenmore on/off ramp area.
That was a little hairy, and I only caused one fender bender when somebody stopped short and the guy behind rammed him. Just kidding, I ran a straight out and back. The out was 20:11 and the back was 20:06, for a pretty even pace. The temp was nice, the pathways were quiet. One more meeting and homeward bound. My Body Glide is on its last legs, so I'll need to replace that.

The Weaker Sex

I realized this morning that, after running for almost 8 weeks, I had yet to run in anything but perfect weather. My morning routine has me go from garage to garage and the weather can vary greatly from my house to work. I stepped out of my building this morning and almost turned around. Windy, rainy, cool/cold. Fortunately, most of the wind was just around my office and not the rest of my route. The rain never stopped, but it wasn't too bad. I definitely had several moments of panic where I thought I was going to stop and walk, but managed to pull through. It was a weird feeling, I was fresh from not having run for several days, but tired from less than ideal sleep over the weekend. I ended up running 10K in 59:24 or about 9:25 pace. Goal was 9:30 without consideration for the weather; so I'm was happy with the outcome. Goal is 15 miles for the week.

Interesting side note. I usually see around 10-15 runners/walkers on this route. Mix is 60/40 women/men. Today I saw 8...all women.

Advice

I'm looking to gear up for the colder weather. I know what I want for pants. Any recommendations or thinkgs to look for in a jacket? I'd like something that I can wear over a long sleeve tech shirt that will keep me warm enough for the early morning run's November - March.

Home town run

Breezed into the home town for 15 hours over last weekend and managed to get in a 12.3 mile run (just gmapped it). Felt pretty good, but man was the air thick with humidity this morning. I was drenched with sweat by about 20 minutes in. The run took 1 hour 44 minutes for an 8:27 pace.

I'm dealing with one minor issue that I haven't faced before -- a blister on my big toe on the side/bottom where it rubs the next toe. The thing has been around for a week without popping, and it finally started to hurt half way through this run. It has spread a bit by the time I was done, so Mrs. VTR did some minor surgery to pop, drain, clean and cover it. I'm hoping that does the trick. It's more of a nuisance really, but I thought I'd share.

Looking to maybe do a shorter run tomorrow and then it's right back into the morning deal.

Later boys.

San Francisco, Run #33

I went into a Nike Town in San Francisco on Thursday. Now you have to give Nike props for its profound influence on how we view athleticism, and how its Just Do It campaign inspired lots of people. But in Nike Town I couldn't help but conclude that Nike has sacrificed its athleticism creds on the high altar of hip urban fashion. The same was true in the NorthFace store up the street.

Anyway, morning runs still seem much more difficult to me than evening runs. I got out before 5:45am Friday morning and struggled along for 32 minutes. I won't bother to measure the distance. I ran from my hotel to the end of a pier on San Francisco Bay, where I stopped to watch a cruise ship pass by, silently and swiftly and huge, and lit up like a beacon, or many beacons, in the early morning darkness. That was an unexpected treat. And I am pleased with my performance on the San Francisco hills. I didn't run up Lombard Street, but climbed some hills nonetheless. I am feeling the benefits of leaning forward, and leading with my head.

Back at home today, and taking the weekend off.

Night running & changing technique

Hi all,

Hit the weights on Monday for an hour and then hit the pavement Tuesday night for an 8:30 PM run. Not sure I wanted to do this, but I wore the safety gear and headed out. The night was very cool, almost cold and it felt good to be in some true fall air. At one point of the run, I hit a pocket of warm air and then it was gone. Very neat experience. The run felt okay, but my calves hurt due to changing a little of my running style. I read something the other day about folks trying to run barefoot or in a new type of shoe that simulates barefoot running and the article said you should try to strike the ground with the midfoot where there are more bones in your foot to displace the impact of striking the ground. (By the way the foot contains 25% of all bones in the human body.) According to the article, too many runners strike the heel at the end of the run causing a more jarring and slower running experience. Not enough research to prove the theory yet, but there are some very cool shoe options out there as you can see by the photo above.

Anyways 4.4 miles, just under 38 minutes....

Cheers....

San Francisco Run, #32

Hit the town tonight in San Francisco for a big run. I covered 4.4 miles in 45 minutes. It was a good 10 minutes and 1.5 miles longer than anything I've done so far. I took some Alleve, and am feelin' good.

I ran from my hotel near Union Square Park down Post to Market all the way to the Embarcadero, under the Oakland Bay Bridge, past AT&T Stadium (the Giants were playing...), then up 4th back to Market, and a zig-zag back to my hotel.

It was pretty cool to be out in a different place, with no real plan or route in mind. I just wanted to run for more than 30 minutes and headed off into the quadrant of the city I know best. Traffic forced me to stop and wait a bunch, but it forced me to look around more, too.

I'll be here through Friday afternoon. Resting tomorrow, and aiming to get out again Friday morning.

Enlightenment

Got out at 6AM for a 12 mile run today before work. It was dark on my drive downtown to meet the two folks that I ran with -- a beautiful time of day, but enlightening? Not really.

I ran with a friend of ours and her coach (also a woman). These two are extremely strong runners. One won a 30K race last weekend and the other is a personal trainer and, as I mentioned, a running coach. It was cool to be out with such accomplished striders, but that wasn't the enlightening part either.

The enlightenment came with the "girl talk" they launched into within 1 minute of starting the run. I'll just say that these two aren't big on inhibition, and boys aren't the only ones who can throw down the locker room talk. It was a trip. Refreshing. Enlightening even.

The run was tough but good. I got a kick out of ripping off 12 miles before work mid-week. Never done that before. Doing it with 2 new running partners made it even better as the community nature of running that we've all talked about here was palpable.

Afternoon, Again

I got out late afternoon again today for just about 34 minutes. I felt only so-so today but am glad that I got out. Yesterday's tightness was not present on the run but showed up afterward, definitely an allergic thing. I don't know how far today's route is but it's most likely somewhere in the neighborhood of 4.25-4.5 miles if I had to guess. I'll measure it one of these days. Terrific running weather. Again. That's it.

Castle Island 6

Despite a lack of sleep for the past 2 nights (premier week), I felt good this morning (relative at 5:30) and ran my Castle Island 6 mile loop in 57:35. The weather was perfect and watching the sun rise over Boston harbour is a great sight. This bests my distance PR by a mile and the pace was 30 seconds faster than my previous 5 mile run. Almost stopped to stretch the calves as they were tightening up around the 2 mile mark. I tried to think more about lifting my knees and less about pushing off my toes to adjust my stride. It worked. By mile 3, no more calf issues. Adding a mile to my route added a moderate hill at the 2/4 mile mark that went surprisingly well. I should be able to get in 3+ over the next couple of days to get back to my target weekly mileage post hammy. I'm also thinking about running a 5K in the home town in late October. I would be a good time to get a baseline. There's a 10k option as well, but that might be pushing it.

Run 31

I attended a seminar today, uptown, starting at 9:30, so with Mrs. FA taking the girls to school I had a rare morning of leisure, with a run and a long shower and a late start to the day. I was super sluggish. It felt VERY different from my evening runs. 5k took me 33 minutes, 3 minutes longer than my last two 5k runs. It was a beautiful morning, though, and totally worth spending three more minutes outside.

Pre-prandial

I got out today for a pre-prandial trot. I finished a little presentation I am working on for an internal project and shot it out to my team in an email at 5 PM that basically said of "check it out, feel free to comment/edit, we'll talk tomorrow, I'm going running. . . " I did my 5.2 mile route for the first time in a long time. I've had a mental block about going out for 5 for some reason and am glad that I got over it and got out today.  You'd think the 10K of a week ago would have helped, but there was something about running this route that was holding me back, not sure what, but I did it.

It took about 3 miles to get comfortable and find my rhythm but once I did it was smooth sailing.  I was disociating a lot for the first half, thinking about work etc. and not focusing on what I was doing. Once I embraced the run it fell into place and I finished strong and felt quick -- 41:21.9. The weather was perfect for running, dry and cool and the late day sunlight was gorgeous. I'm having some allergy thing right now (pretty typical at this time of year) with lots of PND and my chest is a bit constricted but nothing to keep me off of the roads.

Get out of my head

I'm not perfect,
No I'm not.
I'm not perfect,
But I like what I've got.
I do my very best,
My very, very best,
But I'm not perfect
And I hope you like me a lot.

Laurie Berkner and I went for a 30 minute run at 6:30 AM Monday morning. She wasn't invited, but I just couldn't shake her. Realized that I really prefer running without music...even if it's all in my head.

Short Runs

I've been negligent in my posting. Last Friday went for 2 miles at 9 min pace. Had planned on running further but forgot about a dentist appointment at 7:30 AM. Worked for 8 hours in the yard on Sunday pushing an aerator and a power seeder. I was actually winded at times. It was probably the best workout I've had in years. Ran 2 miles again Monday morning. I was sore and tired but managed to drop the pace down to 8:30. Took today off as I'm even more stiff today. Plan to run 5 tomorrow. The good news is that the hammy handled everything in stride. Aside from sprinting/striding, I think I'm back to full strength.

Working, working...

Since last Wed. when I last wrote.

Wed. night - Yoga for 1.5 hours
Thursday - P90 X lifting (legs and back) - hurt like hell
Friday - 38 minute run, 4.4 miles HR average 170
Saturday - 36 minute run, 4.2 miles HR average 160
Sunday - rest and watch football. Sorry about them Pats, but go Bills...
Monday - 36 minute run, 4.2 miles HR average 165
Tuesday - up and coming........

Training is going well and you just need to keep moving and encouraging yourself to hit the road or workout. Keep it up everyone!

Saturday Stroller Run

One of the difficulties of Saturday running for me is leaving hearth and kin and heading out on the road after a week of getting up and going. Last night I prepped the kids to come with me -- it took minimal convincing -- and after lounging around a bit this AM we headed out together at around 8:40.

We took a very different route than normal for a stroller run and wound through neighborhoods rather than running through the middle of town.  The traffic was minimal in the neighborhoods and it was pretty chill. I nearly bailed around the 12 minute mark but sucked it up, focused on running and found my rhythm.  It was a total instance of mind over matter:  focus on the purpose, the breathing, the stride and spice it with some dissociation et voila, a nice run. Based on the data on the watch it wasn't a super strenuous run (AHR: 144 MHR: 159) but we ran for 37:27 and it felt good. The last mile might have knocked down my HR because I had to stop and correct some behavior issues in the passenger cabin but all in all it was really fun.  One of the best parts, and I don't mean this sarcastically, was a stretch of several minutes where no one said anything.  We just absorbed.  It was cool.

A three hour tour

Well, two hours fifty five minutes, actually.

It was quite an event this morning. I joined the early risers club, leaving the house at 6:17am, and it was gorgeous. The moon was still bright in the sky, air crisp with some low-lying fog that looked like...well...clouds (creativity escapes me -- I guess all the energy went to the legs). Whenever I get up that early, I think it should happen more often because of the serenity of early morning. Too bad the bed is so comfortable or it might actually happen more.

Anyway, the run was an event. I ran about an hour before meeting a friend for the final two. To say the route was hilly would be an understatement, and I threw in a couple of out and backs over the tough sections due to poor planning. I was toast at the end. Shuffling, not running. But I did it, and I feel really good for that. I iced down in a cold bath after, and now I'm ready to pop a bunch of ibuprofen to get me through some stiffness. No bad pain to report, which is always good.

Put this one into the books. Not sure of the distance, but it's the time on the road that counts for me (mental prep as much as anything). One month to go. I'm trusting that the work will pay dividends on the Cape.

Enjoy the weekend!

Run 30!

I threw on another ~5ker tonight after work, before the long drive north. Same Central Park Resevoir route, same time, almost on the nose, 31.10 minuntes, as Run 29. It was a fresh, crisp afternoon, great for being outside. (I love running without finishing drenched with sweat.)

Mrs. FA threw on a 45 minute run along the East River today, immediately before a Home/School Association meeting at the little artists' school.

Lovin' NYC.

Run 29 et al

Had a great one last night. Temps in the 60s, clear skies, beautiful skyline. I ran my usual loop, hills and all, and felt good and strong the whole way. Not much more to say. I did pay more attention to my time along different segments of the route, and now think it is a half-mile longer than I thought previously. That would make it ~3.5 miles, and I ran it in 31 minutes flat.

Happy happy happy to have some cooler weather, and some new gear to shop for, long pants, windbreakers, et al. Putting on a new pair of running socks last night, I felt like Homer Simpson with a crispy creme. (Mmmmm.....wigwams......)

Late Start

I  got out of the house late today -- 7:20.  I did my short route (3.3 miles) and ran it in 25:57 which I think might be a record for me for that loop.  It was a fairly uneventful run, I felt good and quick, the sun was up and the sky was crystal clear.  The temps were in the low-mid-40s.  I wore a long sleeve technical shirt, but shorts.  I did see my first jacketd, tighted, hatted runner -- though she had her jacket unzipped and was sweating pretty good.  Today is the type of day that makes you really appreciate the seasonal change -- it's can be so beautiful.

Inspired

I was between projects today (this being my last week before the new job starts, I have a lot of projects), thinking about what to do next, when I stole away for a quick peak at the blog. I came away inspired and just ran a fast 3 or so miles.

Now that's what this is all about. Thanks boys.

The Whole World

The moon was descending in the western sky when Child Two and I hit the road at 6:45 today.  He saw it and started asking a torrent of questions about the moon and the Earth and the globes and the whole world:

Is the moon ever the globe?  Where's the whole world?  Will you show me the whole world?  Hello trees.  Hello wall.  Hello leaves . . . .

It was great and we did our usual stroller-loop (4.78 miles) in just under 40, and did the back quicker than the out even with a stop to unfurl the sun visor for C2 -- we were heading directly into the rising sun.  The weather was crisp and at one point while putting down the visor with the sun was at my back I was steaming in the sunlight and he asked me if I had dust coming off of me.  I love running with my kids.

Still running...

Went out for my short 2 mile work loop at 5:30 this morning. I dropped over a minute from my pace compared to yesterday as I was feeling more confident in the hammy. Iced it once I got to my office. It was still stiff during the run. I'm going to try and stay on flat routes until it loosens up a bit. Taking tomorrow off and will try to run 4 on Friday if all is well. I'm fighting the urge to run hard as my legs are fresh. However, VT Runner's experience earlier this year with the ankle is helping to keep me in check.

Running in the morning might be too early....

Hi all,

Hit the road at 6:20 this morning for a 30 minute run. The problem is the route was too short, but I did get a 3 miler in at just over 26 minutes. Some of the P90 training definitely paid off, but you really need to consistently have cardio in your exercise routine, otherwise you are just not building capillaries for running. Also, the extra muscle needs to be fed oxygen and I think my body was still adapting to going back to running. Beautiful fog bank over the ocean this morning and I feel privilege to live in such a beautiful place in the world.

Have a great day boys and keep on trucking.

Training

Hi all,

Hope you are well. Have pushed through about 63 workouts from the P90x
system over roughly 100 days along with 6 days of running. Feeling pretty good, but I have not stuck to the diet as well. I hope to be in pretty good shape for the CCM and help the team out with some decent miles. Once I let
my shoulder heal a little bit, I will start the P90 program over again, probably in November, so let me know if any of you would like to get in on
it. Good for everyone staying motivated. Keep it up.

Look forward to seeing all of you soon.

Cheers!

Tuesday Trot

I was feeling groggy today and almost bailed, but I got up and out and went for a run.  The blog motivated me.  I did my 4 mile loop, and was saying to myself "go slow, take it easy, ease into the week." I went out and did another 32 minute 4 miles (32:09).  Then I chatted for about ten minutes with my neighbor on my cool down. It was a classic suburban moment, and this guy is one of my favorite neighbors. The weather was perfect -- cool and a bit overcast, but dry and comfortable.

I'm a bit achey and sore right now which seems sort of natural as the season seems to be winding down (even though I'm adding in more activities). I'll monitor it all and keep working to the CCM Relay and assess where I am after that. Part of me thinks I might scale back for the end of October and first half of November, but the cool decent weather of those months is good for building up the base before embarking on training for the Vermnot City Marathon which I want to tackle again (and whch will start in late January, which is not that far off, amazingly!).

Back in the saddle...

Its been two weeks and a day since the brain cramp/hamstring injury. I have had no pain in the hamstring since last Wednesday. On Saturday I walked 18 with a caddie (~4.5 miles) with no ill affects. So I targeted today to run 2 miles. Other than feeling tight, it went well. I ran at exactly 10 min pace, forcing myself to slow down at times. I'm struggling with this injury as I've never pulled a hammy before. I can't tell if its tight because I haven't used it much in the last 2 weeks or if its still on the mend. I'll probably know more tomorrow morning.

1:45

3 Shot blocks (Margarita with salt)
1/2 Cliff Bar, Blueberry (not bad)
2 water bottles -- refilled at playing fields' bubbler (Yes, bubbler. You can take the kid out of MA, but you can't...)
1 hour 45 minute run
12 or so miles, haven't mapped it yet
1 ice cold bath to soothe my sore legs.

No injuries, but this one hurt.

Ten and Ten

I had a good weekend.  I was thinking about FA and his (and Mrs. FA's) Komen Run quite frequently and that motivated me to get out and be active.  FA wrote a a great post and it sounds like he and theMrs. had a nice first step into the world of road-race running.  I take the fact that FA was a bit disappointed in his time as a good thing -- it's fodder now for further improvement and motivation to keep going.  Congrats!

Saturday I had hoped to get in a trail ride but instead went for a ten mile road ride into a neighboring town towing Child One in the Chariot (w/bike atachment).  C1 enjoyed the ride despite the sand in her face (even through the screen) which we remedied at the turnaround by using the rain shield.  It was a little hectic through the center of town on a Saturday afternoon but it just inspired me to ride more quickly and get to "safer" roads.  I used my regular shoes on the clipless pedals -- I didn't need anymore complications with such precious cargo -- and it was totaly fine.  I put on a pair of workout shorts, but rode in a cotton tee and didn't have on my watch.  I covered the ten miles in under an hour.  Cardiovascularly speaking it was not overly challenging but I have some sore muscles that I'd forgotten about -- the right glute!

On Sunday I did a 10K loop from my house and covered it in 49:37.  All in all it was a good run though my lunch was sitting like a stone in my stomach and I threw up once in my mouth -- more a chunky burp really -- which was pretty nasty.  My ankle was pretty sore last night and I flash froze it (and my foot) in a bucket of ice and water.  It feels fine today and I'll hit the road again tomorrow -- I thought it best to rest it today rather than push it for another run though everything else felt good enough to go today as well.

Komen 5k

So Mrs. FA and I ran the Komen for the Cure 5k this morning.

Temps were in the mid-80s, and the humidity exceeded 80%. There were 25,000+ people at the event, between runners, walkers, volunteers, etc. Central Park West was a veritable sea of pink and white t-shirts.

The course started at 77th Street and headed uptown on CPW, turned onto the Park Drive at 90th Street, followed the Park Drive down the West Side past the Great Lawn, 'round the bottom, and then up the East Side to finish at the 72nd Street Crossover.

I ran the first mile in 10:24, but it felt like 3 minutes. Adrenaline? The crowd? Don't know, but the first mile flew by. At about 1.5 miles we hit the first of two steady inclines, just before the Great Lawn. The other was on the East Side, and to my chagrin I walked both, which of course slowed me down. (Lessons learned: 1. Hills. I haven't trained on hills. At all. I need to do that, starting tomorrow. 2. Hydration. It was super humid, and I was sweating like a fiend before we even started running. Should have tanked up better before the run.) I pushed hard 1/2 mile before the finish. My time was 34:27 minutes.

I am slightly disappointed by my time, but it's tempered by how much this one experience taught me about participating in big running events. It is going to pay dividends for the CCM. And Mrs. FA and I had a great time doing it together. There was spectacle...celebrities, politicians, tons of organization, and a huge crowd. We will do this again.

Another One

I'd planned on taking today off but mid-way through my workday yesterday I got the urge to go out and run on Friday, so I did.  I was on the road by 6:45 AM or so with Child Two in the stroller and we went out for our usual route.  I'd planned on 45 minutes but was feeling slow and only did 40.  I've got a little mental block against longer runs right now and hope to break out of that this weekend.  I'm not running tomorrow -- 5 runs including Sunday's tri-run is a nice total and I'm up around 18 miles for the week.  I'm going to try and do a trail ride tomorrow morning, we'll see how motivated I am to leave the the hearth and kin folk on a Saturday morning.

I'm actually a bit excited about the inspiration because I'm getting to a point where I want to go out and do something active, and actually feel the need to be active so this is a good thing.  I hope that I can perpetuate this inspiration to be physical.

In Memoriam

Mrs. Agricola looked at me at breakfast today, after my run, and said:

"You had to run today . . . "

To which I responded:

"I did."

Run 26

Run 26 was a very poor effort. Lots on my mind tonight, and my heart wasn't there. Very disappointed, but not concerned about Sunday's race, for which I feel fairly well prepared.

The NYC skyline this week features the twin beams shining into the dark sky where the World Trade Center still stood, seven years ago today.

Peace, fellas.

Quick Run

I went out this morning at about 6:50 AM.  I did my 4.021 (I love the thousandths) route and did it in 32:01.6 which puts me right around an 8 minute mile.  This run was one of those weird ones where I felt really slow, but I wasn't, and didn't realize it until the end when I looked at my watch.  I try not to look at my watch while I run.  One god thing was that this run wasn't an easy run but it wasn't crazy painful either -- it was a good solid, hard run and a a good workout on a gorgeous day.