Run 57

Took a typical turn around the resevoir tonight. I was a complete stress-ball after work, and needed the run. Nothing remarkable about it, except the cold. That, too, faded in importance, around mile 2.

Peace, fellas.

Run 56, Michigan Avenue

Checked another box this week with a run down Michigan Avenue in Chicago, yesterday afternoon. I didn't calculate distance. I ran from my hotel for roughly 15 minutes and then back again, with a short walk along the lakeshore at the turnaround point to think and enjoy the scenery. I got out at 7:00am, it was 25 degrees, and I had a low grade hangover, so not my most auspicious run. Still, I continue to enjoy taking advantage of my travel schedule to get out and run in different cities.

Holiday 4 miler is a week from Saturday, or at least four more runs from now.

Short story from run 55: so I was chugging past the mid-point on my usual 5k loop, by the pump station on the downtown side of the resevoir, when I caught sight of a fetching youngster, strecthing, turned away from me, in tights and a snug yellow windbreaker. I thought, wow! Here's motivation. I wonder if she'll head in my direction. Then the runner turned towards me. It was a dude.

Hitting the pavement

Nothing huge to report, but I did get out on Monday for approximately 3 miles in a little under 25 minutes. I also got out today when the sun was still shining with one of my running friends down here. The first mile felt good, but I got a little winded the last two. Finished a 4.4 miler in 35:30. Again, just good to run, plus the runner's twinge stayed away from my left leg and the groin is okay. So I am hoping to be back on the road permanently, but I am thinking 3 to 4 times a week with a day in between. Until I lose more weight and lose another 10 to 15 pounds, i want to give the joints little rest by filling in the other days with stationary biking and some other workouts.

Hope you are all well.

Stretch?

Some interesting food for thought on stretching, or not stretching. I got this from a guy I follow on twitter.

December Begins

I got out today for 29:08. I had no real route in mind, just the intention to get out and run. My regular routes are getting a bit stale so I headed out on stroller route and then cut off of it on a street (or a portion thereof) that I've never run before. I need to find something to punch up the interest factor a bit, so I'm considering different routes. All in all I felt good, if a little sluggish.

This was my first run since Friday, though I was not slothful in the interim. I worked hard in my yard to shut it down for the season on Saturday. Four hours of raking and barrel lugging is a good workout. Weather, and my body telling me it needed a rest kept me in on Sunday. Though I spent the day Sunday finishing up my bathroom painting project (sort of, still some trim to do). Three of the four days of the Thanksgiving weekend were good workouts, and the fourth was productive and busy. Not much of a point to this post, really. Again, it was a good run on a nice day and it got me in a good mood.

Run 55

Checked the box tonight. Run 55 was my usual 5k loop around the resevoir, which I haven't run in a few weeks. Ran it in 30.30, not great for me, not bad for me, either. If I stick to my plan the race of 12/13 will be run 60, a round number. I like that.

A Couple Week Hiatus

So, with the holidays in full swing, i thought I would be running and exercising more, but a couple of setbacks have happened. One - had a slight groin pull playing dodge ball. I know, Dodgeball should not be that physical, but surprisingly it is. The faculty at my school took on the seniors and we got whipped three games to none. Good times, but my leg felt very stiff. I have run once on the treadmill and hit the stationary bike 4 times to keep the blood moving. I hope to go for 30 minutes today and see how the leg feels. I am sure my lungs will be asking for rest, but I will let everyone know. Second, just spending time with family visiting over Thanksgiving, I never felt like running in the morning and could never find time in the afternoon. Not a good excuse, but just busy with family.

My energy level has been good from all the working out and I am feeling better than I have in a couple of years so thank you all for some great motivation to get and stay fit.

Everyone is cruising right now and the times are dropping. Great work everyone. Hope to post some decent results as well.

Cheers!

Run 54

Ran ~ 3 miles in ~ 27 minutes on Saturday afternoon, sneaking away with Mrs. FA from her parent's place for an out-and-back to the edge of their subdivision. It's ugly what a long weekend of heavy eating can do. I was happy with my time, but felt sluggish and breathless. Sticking to bran and veggies this week.

Sunday morning run

Mrs. VTR woke me up at 6:16am for my 6:30am run this morning. For some reason, my 15 year old alarm clock didn't go off. I thought about bagging it until 6:20, then got out of bed, got dressed, grabbed a banana and some water and was out the door by 6:24. Luckily, the run starting point was only 5 minutes drive from my house.

We did a killer loop that started with flats, moved into a solid mile downhill, and finished with a tough mile uphill. Took us about an hour 20 minutes. The distance was somewhere in the neighborhood of 9 miles. There were 4 of us on the run.

It was a great way to start the day and finish the long holiday weekend. (Better finish than the Pats had.)

Turkey Trotting, Part Deux

As Agricola mentioned, we ran a 5K turkey trot on Thanksgiving morning. It was my second time running this race, and it was a good time. Great to be able to share a new tradition with a friend and fellow LDTer.

I don't have a ton to add to what Agricola described. The course was an out and backer, and it was relatively flat. Since it was in my hometown, I was on familiar turf. I actually ran that route in high school as part of wrestling practice -- I think I summoned that memory as I closed in on the final stretch. An interesting element of that final stretch that you can see the finish from about 3/4 of a mile away. On the one hand, it's motivating to know that the end is near -- it allows you to really kick it into gear. On the other, it's not that close, so you still have to be careful about going too early and finishing flat.

I didn't have a hard goal for this race, although I was thinking about sub-20. I ended up at 20:15, which is the fastest I've run a 5K. It was good for 7th out of 96 in my age-group -- very pleased (and surprised) with that. Sub-20 is within striking distance, so now I have a short-term goal.

Great seeing BR, AG, and spouses over the weekend. How cool to have an instant connection despite such limited facetime? I really enjoyed it -- another LDT bonus.

Post Turkey Day Run

New route in the burbs. Added a 1/2 mile to the beginning and end of the local 10k race course. 1:10/7.5 miles/9:20. Very hilly with two brutal hills. Calf muscles are still sore today. Miserable weather as well.

Turkey Trotting

I ran my first Turkey Trot yesterday. I ran it with VTR (well, we were on the same course at the same time, just separated by about two minutes) in his hometown. Up early I headed south and met up with VTR and his father and we headed to the race. I wasn't sure what I was shooting for, though in the back of my mind I was hoping to go sub-23.

I'd had a crazy day at work on Wednesday (stressed and awake at 2:30 AM I went to the basement at 3:15 and started working and didn't finish until 9:15 PM -- good times) and was tired on Thanksgiving Day. VTR and I were near the front of the starting pack and that was sort of crazy. All these folks started blazing out along he first quarter and then pulling up exhausted . . . 3.1 miles is further than you think. I'd never run the course before and wasn't sure where I was until I saw the timekeeper at mile one. I ran the first mile in 7:11 and knew why I didn't feel that great. I calmed down a bit and fell into a good rhythm through the the second mile and while I felt that I was slowing I had a pretty good finish. We finished on the HS track and it was cool how nice that rubber surface felt and how much it helped propulsion. I finished in 22:49, by my watch, which is a 7:21 pace, so pretty consistent really. It was a hoot.

I got in 31:55 this evening and felt really good. I'd painted for about 3 hours today and wasn't totally feeling it, but once I got out there I enjoyed myself and it was a nice evening. Has anybody noticed Jupiter and Venus in the sky? Look to the western sky around sunset and you'll see them, the two bright lights nearly on top of one another, about 30 degrees or so above the horizon. Venus is larger and brighter since it's closer, but Jupiter is pretty darn bright too.

Run 53

Got out for just 2 miles yesterday (Wednesday), one mile uphill, and one mile down. I wanted to make up for lost runs last week and stay active through the holiday, with its opportunities for overeating. I'm fairly uncomfortable this morning. Don't know if it was too soon after Tuesday's late afternoon 5k, or the big hill, but I feel sore and worn out. Resting now. Enjoy your turkey boys. Peace,

Strong Run

Almost bailed today as I was tired. Late night airport pickup through my schedule off. Headed out for the same 3 mile loop as yesterday and was very sluggish for the first mile. Probably more the result of running through the weather yesterday rather than the late night. But, as has often been the case, I woke up around the .75 mile mark and picked it up. 25:55/8:37 (all negative splits) is a solid, if not hard run for me. I've only run faster once on a two mile route. One run left for the month on Friday.

Happy Thanksgiving to all! This blog has definitely been one of the things I'm thankful for this year. Probably saved my fat ass from an early heart attack.

Run 52

In the ADKs today. Mrs. FA dropped me 5k from home, and I ran it in 29.10. Rained lightly the whole way, temps in the low 40s, and a bit of snow and sleet still on the road from last night's freezing rain. I did not stretch before the run, and stretched only my shins and calves afterwards. We'll see how that goes.

I am aiming for a short 2.5 miler tomorrow afternoon, as the feasting will start in earnest when my folks arrive later in the day.

If I don't blog again, I hope all the big and little Agricolae, VTRs, Bennus and Phatrunners have a very happy Thanksgiving!

Rain & Wind

That was the story this morning. Ran 3 at 8:55. Was hoping for faster but the wind was prohibitive. I was blown off my path twice and did a poor job dodging puddles (too dark). However, the legs felt much better than yesterday despite the less than ideal conditions. Didn't feel the need to ice anything afterwards either. It was kind of cool being out there in such terrible weather. I didn't see anyone else running, only a few people heading to work trying to hold on to their umbrellas.

Whack-A-Muscle

Managed to get a 2 mile stroller run late yesterday at dusk. It seems my short and slow Sunday runs are some of the more laborious. Not sure why. Spent most of the day getting the rink ready, but nothing too strenuous. 19 miles for the week is a new high. My average pace for the week was also a good 20 seconds faster than my previous best.

Today's early morning run was hard. Legs felt dead and the HR felt higher. In the end, I knocked 20 seconds of my best time for the route and my avg HR was down 3. Total was 4.5 in 40:06. I'm thinking the late run yesterday didn't allow for enough recovery time. Hopefully I feel better tomorrow. This week is my long week (every 3rd week) and. Need to get it in as international travel next week is going to limit the number and length of my runs...but it will be warmer!

It seems like I have to ice something everyday, just not the same muscle/joint two days in a row. It's like whack-a-mole on my legs. One day its the ankle, next day the shin, then back to the ankle.... Mainly just soreness that I'm being proactive on.

Suburban Duathlon

I did a duathlon today, or maybe even a modified tri. I raked for a good two hours with a couple of dump runs to get rid of my leaves. Picked up C1 down the street at a play date and took her on a quick errand. When we got home I geared up and went out for 31 minutes.

Raking is a great workout. It works the upper body, the legs, the abs. You do dead lifts and hustle barrels to the pickup, then drag it out of the truck bed and do it all again. I did a shortened stroller router this evening (solo) and it felt really really good. I'm having a good time right now just getting out and running. I'm shooting for minutes rather than miles and while I'm firmly in the 4-5.5 range right now the mileage is not the thing -- time on the road is. I'm trying to figure out some new routes, but I've been out 4 times since last Sunday and run three routes and that has helped immensely.

I dedicate today's run to my Dad's sister-in-law's father. He died today at the age of 95! He lead a long and good life. I liked him very much. He'd been sick a couple of weeks ago and in the hospital. He got sick again and said, no more hospital, no more medications. It's time. I think that's pretty amazing, brave and wise. It was time for him, he knew it. He accepted his mortality, and took control. It's not sad. It's empowering.

Riverside Run, #51

So I haven't run since last Sunday. It was a long work week, with multiple family commitments in the evenings, etc. (The bigger of the little FAs turned 8 on Thursday. Unbelievable.) So I wanted to shake off the week with something new, and not obsess over distance or time.

I ran to Riverside Park, downtown to the Intrepid, and up 43rd Street to 8th Avenue where I hopped on the C train to head home.

Google says it's 4.48 miles. I ran it in 49.10, nearly an 11 minute mile pace, which I'm glad to say is slow for me. I did stop to walk 2x for a minute each time, and stopped once to heed nature. Not sure how long that took. Whatever. It is great and clear and cold in NYC today, and windy on the riverfront. I like that route, and think I'll extend it for long weekend runs.

I'm also starting to think about trying a run with the iPod. Will certainly blog about that. Chaka Khan's Ain't Nobody was the earworm on this run; it shifted over to Zep's Travelin By The Riverside Blues when I hailed the big carrier.

Peace, fellas.

Short strider

I joined my new Sunday morning running crew at 6:30 this morning for an hour-long loop. I'm not an early morning runner, but I definitely see the appeal. To have 7 miles under my belt before 7:30AM is huge, and the stillness of the morning could grow on me.

The story on this run, though, was tightness. No injuries or anything like that, just the realization that if I stretched I could probably be running faster and more comfortably, especially on hills. My stride shortened considerabley on the last, predominantly uphill section as the hammys tightened and IT band on the outside right knee shouted at me.

Anyone out there having good luck incorporating stretching into this running thing? How about stretching while running through longer strides or higher steps, etc? Looking for something to mix into my activities over the winter.

Dusk Run

I bailed early from work and headed out of town on the 3:05 train. I was on the road by 4:15 as the sun began to plummet below the horizon. The sky was beautiful, blazing orange and pink. The air was cold and moderately breezy, a beautiful evening for a run. I did stroller route without the stroller and added on some distance to so it most likely took me over five miles. I came back ten seconds quicker than I went out and everything felt really good over the course of my 43 minutes.

I passed a guy on the way out, near my turn-around, waved to him and kept going. I caught him again about 1.5 miles later. I slowed a bit, said how are you, thinking I'd engage him in a chat about the beautiful wintry night, and the great running weather . . . and he didn't even respond. He probably thought I was showing him up but I wasn't. I didn't realize it was the same guy I'd seen earlier until I was a couple hundred yards behind him. So, when he was rude, I revved it back up and did blow him away. This was a great run, from beginning to end. I'm hoping I can get one in today, but we're having a party for C2 this evening so that might keep me busy.

Mid run brain cramp

Still keeping to the plan. Ran my Esplanade 7.5 mile route today at 9:20 pace. This is the best pace I've had on an run greater than 4.5 miles...and it wasn't a hard run at all. I still freak out a bit during the 3-4.5 mile stretch. I start noticing aches and pains, questioning if I'm being too aggressive on the pace or distance, yadda yadda yadda. Once I hit 5, no pain, good pace, bounce in my step. I had negative splits from mile 4 all the way in. I'm going to have to get past this if I'm ever going to run a marathon. All in all, it was a good run.
Tomorrow's supposed to be a cross training day. I've yet to get off my ass on a Saturday. Might try a short trail run behind my house depending on how I feel.

Question: Anyone use a Garmin 405? Know someone who has? Had a casualty today, my HRM belt. Snapped the clasp before the run. I'm now suffering from data deprivation.

Tough Week

No posts for two days! That's a record for this crowd, lately. This is a tough time for me. I always find the weeks immediately before Thanksgiving are super busy, as if clients are startng to clear the decks for holidays and year-end. I haven't run since Sunday, shanghai-d by preparations for a trip to Tampa, and the trip itself. The trip was very positive and may lead to a super exciting opportunity, but I've had few cracks to fill, ala Agricola. When I was a kid we had a family friend, a carpenter, who used to say you gotta give something to get something, sometimes.

I'm slammed today and my local industry's big annual affair is tonight. I aim to go light on the booze and hit the road tomorrow morning. We'll be upstate most of next week so I hope to be firmly back on plan by Thanksgiving. Looking forward to posting, and to seeing yours, too.

Peace,

Filling The Cracks

Yesterday I posted a comment about running filling in the cracks of my life right now. I squeezed one in between the cracks of my day. I was on a call late last night and again early this AM (though I was not actually on the call, as they didn't call me, long story but it's cool). I snuck out after nine and did about 5 miles, a little less, in 38:54. It was a beaut of day -- crystal clear skies, cold and breezy. Glad I got out. Off to the showers and then the train for another call.

Four Days

Ran my Greenway 3 mile route this morning at the normal time. Cold and windy! Temps in mid 20s with 15 mph wind, which somehow always seemed to be in my face. Moderate tempo run for me at 8:45 pace. Really starting to feel the legs get stronger this week. Tomorrow is an off day before a slow 6-8 on Friday. This is the first time I've run 4 days in a row. Later.

Too early

Due to scheduling issues with Mrs. BR, I had to finish my run by 5:30 AM today. Not having the commute to work to wake up during definitely had an impact on the legs. I had planned on an easy 3. Ended up with an easy 2 at 9:30 pace (HR avg 151). Without the usual warm up, I was concerned about injury. However, hamstrings and ankle were fine. Considering yesterdays run, I'm hoping I'm well on the road to recovery from these two nagging issues. Shins were a bit of a problem today. Not going to worry about it since it could have been the result of the change in schedule, the new shoes or yesterday's run.

Sunday 8

I met up with the early morning running crew again this Sunday at 6:30AM for 8 or so miles of impressive hills. It's the first weekend of full-on hunting season, so we had to stay on the roads, which were empty so no biggy. We saw some deer in a clearing, and said our good-byes. They're probably hanging in someone's garage by now. (Just kidding...kind of. I'm entertaining myself here.)

Anyway, the run was uneventful, except for the fact that it covered a loop I've known about for some time but never done. The hills always kept me away. Running with a group got me out there at least once. Checked it off. No need to do it alone.

Hockey tonight. I'm digging the cross-training season.

Later boys. Loving the dialogue here.

There are signs...

Oversleeping today resulted in a late 7:00 start. Its much harder to run during this hour as I have to dodge cars, delivery trucks, pedestrians, etc. PITA. My goal was to run my 4.5 mile Boston Common route at 9:00 pace. I've been running easy for the last couple of weeks and had an itch to run faster/harder. My recovery from last Friday's long run was much shorter and contributed to my desire to get out there. Ended up running 40:22/8:58 pace...PR for the route by almost 2 minutes. I was quite pleased with myself for a few reasons.

1. Hit my target time on the nose despite having to run around obstacles.
2. Maintained the same split times during the hill segments (splits were 8:59, 8:59, 8:57, 8:58, 4:29)
3. No issues with the hamstrings. Ankle only a little sore
4. Hucked a lungy a good 15 feet mid stride!

All good signs that I'm starting to get my legs back. Hopefully tomorrow morning doesn't bring any new aches and pains.

Good Start

I had a good start to my running week yesterday and did 5.2 in 42:24. I went post church, like FA, and it was a breezy, chilly, windy day. Clouds scudded in and clouds blew away. As I finished my run it looked very November. There were many stretches with a stiff headwind and quite a few with a good cross wind that would buffet me in between houses or at intersections. It's pretty amazing how much a headwind can add to the work level -- there was one big gust that almost stopped me in my tracks and slowed me way down, and the road was flat. It was cool in a torturous way. I felt really good near the end. I caught one of those moments where running feels like gliding, the sound of your breath and your feet on the road disappear and you're just in the zone. I'm hopeful that I'm coming out of my down-cycle. Let's see what I do the rest of the week.
Sunday was a good start.

You can never have enough gear.

Ran an easy 2.1 miles today at 9:00 pace. This is the longest loop I can run in my neighborhood without risking life and limb on the road into my neighborhood. Still fighting the same nagging aches and pains but nothing serious. 17.1 for the week, new PR. Next week is an important week for keeping the mileage up. The week after is Thanksgiving and some vacation days. The week after that is a trip to the far east. Not good for someone who needs structure.

I took Phat Runner's advice and added some shoes to the collection. One extra road pair and a trail pair. Plan is to run the golf course (~5 miles) on weekends once it closes. You can never have enough gear! I'm keeping Marathon Sports in business.

Question: for those of you who run longer distances, at what distance do you carry water and/or other nourishment?

Run 50, 5-miler

Our church in Port Henry is five miles from home. So I ran home after church. I had never run five miles and wanted to push past that barrier. The route loses elevation overall; it is mainly long gradual downhill stretches with flats here and there and a few, very short climbs, and my right ankle hurt real good in the last mile. I ran it in 45.10.

It was a good morning for a run. Temps in the 40s, breezy, slightly overcast. There are a few points along the route where you can look down on Champlain. I stuck around after mass to stretch behind the pews. I like very much being alone in a Church, and it set my head before the run.

I feel that I should remark on run 50. There it is.

Peace, fellas.

Family day at the races

There was a 5k and 1 mile fun run race at our local middle school this morning, and the whole family participated. Mrs. VTR and Little VTR1 ran the mile together and finished in 11:44! Little VTR2 and I ran the course in 16:48. It was awesome running as a family unit, and especially cool to see the race through my 3.5 year old's eyes. To her, the race was all about looking for goblins and running to keep them from getting us. The course took us through fields, along a river and by some woods, so there were lots of places for the goblins to hide. It was very cute, and effective. She stopped only once for about 10 paces. I was blown away.

The 5K was before the 1 miler, and it was a great race for me. There were about 55 - 60 runners, an intimate group. For a community race, the start was really fast. I jumped out on adrenaline with the crew, but quickly settled in with a guy I had run with the previous Sunday morning. I got myself under control and then pulled away, into my own pace. I ended up finishing in 20:48, which I think is a PR 5K for me. I placed 7th overall and get this -- I won my age group! I thought there might have been a chance that I placed, but I was shocked when they read my name as the winner. First time I've ever won anything in any race. Felt really good. A bit surreal, but good.

Another thing I have to mention is that I thought about the blog around mile 2. I actually kicked it up a gear because I felt accountable to this group for doing my best. I think that's awesome.

Real Runners

Today was a day I would have bagged if I wasn't following a plan. Watched the Pat's game until the unfortunate end, slight stomach issues and lots to do at work. My program recommended 6, I planned on 4, ended up running 7.5. Longest since running Boyden Street run back in college. (That was a 10 mile route that required you to finish running up Boyden Street...the steepest hill in the area.) Headed out from the office around 5:45. Ran at a very comfortable 10 minute pace. There are 2 things holding me back from picking up the pace: hamstrings and Hal Higdon's Marathon Training book. I'm hoping the increased stretching alleviates the hamstrings soon. The increased mileage was due to mapmyrun.com underestimating the distance on the course I laid out. Much of the route was along the Charles and it wasn't easy to map the winding paths. It was along the Charles that I passed many a serious runner. BAA logos on their gear were like badges of honor...and a signal to get out of their way. I have to admit, I was somewhat intimidated. I haven't had much experience running by or with others given the time I run and my initial routes. It's been a reality check running in the more popular areas. On a more positive note, today I realized that, halfway through the month, I have over 32 miles logged. I was averaging 24, per month, during Aug.-Oct. Hopefully the holidays and upcoming travel don't derail me.

Run 49

I got out tonight with a plan, for a change. I aimed to run the first mile in 10, then speed up to 9 minutes for the second mile, and try for 8 on the third.

Well, the first two miles went as planned. My HR was in the mid 170s for nearly all of mile 2, and when I hit mile 3 I was certain I could not speed up and sustain a faster pace. So I dropped the HR to 165-ish for the next half mile, then took it up over 170 again for the last half mile. Finished 5k in 30 minutes, 29 seconds, not as fast as I'd hoped.

Average HR was 168 and Max HR was 181, both higher than usual. I'm starting to appreciate the HR monitor's value for pacing again.

I've laid out a schedule to get in 13 more runs before the Dec 13 holiday race. I've got a bit of travel in there, Tampa next week, Chicago after Thanksgiving, so we'll see.

Peace, boys

Good Step

I took a good step this AM and got in a nice relaxed, and relaxing 4 mile run. I kept the pace around 8:23, ran within myself and came home a happy and contented guy. I was up at 5:15 but bailed. I woke up an hour later and hopped out of bed and headed out. Everybody was still sleeping, I got dressed in the kitchen and went. I really am a 6:00 - 6:30 AM runner, there's no getting around it. I've been running long enough that I know this about myself. I started running at 6:27 AM. It was chilly and gray but very comfortabe for running. I was happy to be on the road. I'm taking C1 & C2 tomorrow AM.

I was at a networking thing yesterday AM and walked into a bannister that gave me a charlie-horse. I wore dress shoes to this event, for the first time in months, and they made my right knee hurt. Besides those oddities, everything felt good. I have a question for the crew: Is it crazy that I'm balking at $35 to run a 5K in Decmeber? It seems really expensive to me and though it's for Special Olympics it seems like a gouge -- Falmouth costs $35, and the VTCM costs $85. JUst wondering what you all think.

Running on the treadmill

Hitting the treadmill again as I travel for work. Ran 4.2 miles on a very old trainer yesterday and I am not even sure of the pace, but it felt decent. Have that runner's twinge on my knee and I am still working through it. Also, hit the stationary bike tonight to change it up. 50 minutes and the legs received a different type of work out. Always good to let some sweat out and just work the muscles.

Nice job everyone on the posts, particularly Bennu, who seems to have caught the running bug. Keep it up.

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.