Another run

I got a 5.5 miler in today at lunch. This was my easy day, and it felt good to just cruise.

I met with my coach today and learned that I'll probably have to up my food intake as the miles progress. I'd bet we all underestimate the amount of energy we burn as we run, and I know very little about what I should be eating and when. I've always subscribed to the everything in moderation philosophy of eating, which has served me fine. It will be cool to look a little more closely at food as fuel as I get into the training.

The one great tip for today was that I (we) should eat something immediately after finishing a run, like before cool down. The coach suggested a banana, energy bar or a big glass of chocolate or regular milk. I chomped a bunch of almond (the only thing I could find at the moment), and they were the best tasting almonds I had ever had, so my body must've appreciated the protein. Anyway, passing along a good tip for the group in case you hadn't heard that one before.

Otherwise, the run was uneventful.

Have a good weekend, boys.

And, Another One

I got in a 40 minute run that didn't feel so great and I'm not sure if it's because I lost a bunch of conditioning in my most recent hiatus or if I came back harder than I went out even though I was trying to do the opposite. It was quite cold and the wind was swirling and the sun was fighting to come out and stay out so there was some weather challenge today. This was a check it off, run, today, totally.

Oh, Yeah, Running

Finally, I got back out. I'm going to stop talking about momentum etc. Every time I mention something like that I go on these weird hiatuses and miss a week . . . so, whatever, I ran 4 and change today. It didn't feel great but the footing was great compared to what it has been and the temp was in the mid-40s. Last year I had trouble in the middle weeks of the plan. This year, I'm working out my laziness and malaise now. I was up at 6:15 today but couldn't find my gear. It's all laid out now and ready for tomorrow morning, so I'm going to head out in the AM and get these runs in early. I need to go earlier because my day piles up on me.

Got it in, felt OK. It's all good.

That word again

Fartlek.

Today was another day of the sprints. I did a 2 mile warmup followed by 8X60 "sprints" (nothing fast about them) and warmed down for a total of 6 miles. It took about 47:15 minutes. I did the run at lunch, which ended up being a great thing. I felt fairly lethargic this morning because of hockey, beers and a 1:00AM bedtime last night. I had a presentation to make at 2:00 today, and the run put me in the right mindset. Nerves were in check and it went well. There's another fringe benefit of running -- it clears the head, shakes out the cobwebs and calms the nerves...at least on this day.

Run #6

Shin has been the problem of late over the ankle. Felt good enough for a 3 mile easy run this morning. Wore an ankle and shin support for the first time. Not sure if it helped or not, but I'll try anthing at this point.

10 with friends

I braved the -2 degree temps to get in a 10.7 miler this morning with a couple of buddies. The weather actually wasn't bad. I layered up, and there was no wind. I'm finding that the wind is the real killer, not the temp. Not much to report. We did the run in 1:31. It was good to get out and keep on track.

Looking forward to two days off to recuperate.

Super Sunday 5K UPDATED

Looks like they found me. I was pretty close on my estimates. Looks like there were quite a few left off the intial results.

Official:
Overall: 184/513
Div: 27/52
Age: M30-39
Gender: 103/175
Pace: 8:53
Finish: 00:27:34


All Unofficial:
Overall: 168/483
Div: 28/54
Age: M30-39
Gender: 94/164
Pace: 8:53
Finish: 00:27:33

Easy 3

I ran a comfortable 3 today at lunch...then pounded a Reuben and a plate of fries. So, much for enjoying the endorphin high. It doesn't last as long when you choke it down with a bucketful of grease.

The sammy was good, though, and I checked off the run.

Happy Friday, fellas.

I'll show you lumpy!

This is also proves I finished as it was taken just before the finish line. Still not sure what happend to the official results.

Short Run

Got in a short one today. Three and three-tenths miles. Nothing really to report. Footing was lousy again, it was pretty chilly and the sun was setting. I felt good though and was starving at dinner. My body is already reacting and that's good. I'll try to get one in tomorrow and something in this weekend, but we're heading to NH to hang with PR and his family and skiing is on the docket so we'll see what happens. This week's schedule is a bit compressed, but I'm feeling some momentum. The unit is still hurting today, I think it actually got abraded by my tights and the soreness is not in fact frost bite (THANKFULLY!). I will be monitoring the situation carefully, however so check back in for updates. Fascinating, no doubt though you'd all feel a bit bad if I did lose the thing to frost bite, admit it. I still didn't find my wind undies, but wore a pair of shorts beneath my tights and that insulated sufficiently.

For your entertainment, I've posted a pair of images taken of me in last weekend's race. I never look as good as I feel -- I'm surprised by how lumpy I look. I've got to work on that.

C-c-cold

I got out at lunch today for 5 miles, the first 2.5 of which was into a brisk wind. Chilly. Luckily, with the turnaround I had the wind at my back for the whole return. It's amazing how much wind can effect the perception of temp. It felt downright balmy on the run home.

Anyway, I was pumped with the run. It felt great to conquer the impulse to skip it because of the cold, and it felt even better to be on the VCM training program. It might have helped that I talked to the coach to get a better feel for the program. I get the sense that I'm going to learn a lot, be challenged a ton (she mentioned at various times during a 10 minute conversation, running until I puke, running until drool is pouring out of my mouth, running at a pace that I can't speak, and various other wonderful images of my future). But today rather than be annoyed/intimidated/freaked, I was psyched to have the opportunity to be pushed by a pro.

I know the downers will come, but today was a solid, solid run.

Dropping Temps

I got out towards sunset today and had a nice run. The scheduled called for 5, so I did it I think -- I had no watch on and have no idea how long I was out nor how far it really is though it felt close to five. I felt pretty good through the first half and little tired on the second half. The footing was crummy again -- we had more snow yesterday -- so much energy was wasted in slips and slides. Today was a cold day and it was amazing how quickly and how much colder it got as the sun set. It seems silly to say it out loud, ("Yes, Agricola, when the sun sets it gets colder . . .") but the temp drop was dramatic and rapid. The cold felt like a face-slap today and sort of stung. I also didn't have my wind-undies on today, and though not windy I've still got some residual twinge in the unit which got a little chillier than I like it to. I'm racking up some toughness points though, so that's good, I guess.

Fartlek

So, I have this coach, and I'm trying to figure out whether or not I'm into the program. On the one hand, it was a gift, and I should just embrace it and go for whatever she throws me. On the other, running is an extremely personal pursuit for me. I do it for me and make my own decisions about it. Answering to someone else (or feeling like I have to answer to someone else) is not my bag with running -- I put enough pressure on myself for work deliverables, I don't need pressure layered onto my recreation. The trick is keeping my mind in the place that this is coaching thing is an experiment, one that will push me and expose me to running ideas and practices that I haven't encountered. At the end of the day, I'm the one doing the running (and chosing to do it), coach or not. The coach is a bonus...at least that was the intent.

Anyway, after missing yesterday's workout, I got up early today and hit the road for a 6 mile fartlek run that went like this: 2 mile warm up, followed by 8x30 second sprints with 60 seconds recovery in between, followed by the remaining distance as a cool down. The sprint thing is called a fartlek (I think). I've never done one, and I have to admit it was very cool. My legs felt a bit like cinder blocks, but I think that was mainly because my body was freaking out trying to keep my working parts warm in the -1 degree temps. (I wish the bod had sent some blood to my nether zone -- I literally almost threw up as the frank and beans thawed out. Seriously, it hurt that much.) Anyway, I went for it on the sprints and definitely didn't set any speed records, but I did get out of my comfort zone. I felt curious doing it, like I was exploring or something. Hard to describe, but it was cool. I ended up pushing it hard for the last mile of the "cool down" to get close to a negative split for the back portion of the out and back. I ended up about even on that front. It was a solid, energizing run.

I'm still on the fence about the coach. Yesterday's run peaked my interest, so I'm in for another day, which means I have to do my first hill workout tomorrow. I'll let you know how that goes.

On another note, I had my most productive, positive day in a few weeks today, and I attribute it fully to the run this morning. It's amazing what a decent burn and some endorphins will do for you.

Later boys. Glad to see this blog heating up again after the January chill.

Run #5

Ran 3 yesterday morning. Still a little sore from Sunday's race. Intended to run 4.5 route, but decided to cut off and run 3 due to shins. Ran the same pace as the race on Sunday. I'm starting to think I may be turning into a mental midget on race days. I use to be a "racer" and relay anchor in H.S. Someone who wasn't always the fastest, but "raced" better than most. So I'm a little perplexed as to what my problem is. I'm also getting more frustrated with the injuries. I can deal with shin splints, and hopefully that's all it is. However, it seems like its always the left shin/ankle/foot that gives me problems. Getting closer to making that doctors appointment.

Super Sunday 5K Race

Other than catching up with Agricola, there isn't much I'll take away from this race. Having only trained 2.5 times since Jan. 1st, I should have been more prepared for the results. The only thing that hurt during the run was my lungs. Shins were sore afterwards, and for the next 2 days. To add insult to injury, I'm not listed in the official times. Not a great first chip experience.

All Unofficial:
Overall: 168/483
Div: 28/54
Age: M30-39
Gender: 94/164
Pace: 8:53
Finish: 00:27:33

Super Bowl Sunday 10K Race

Bennu and I ran together yesterday in a race along Boston's waterfront. I did the 10K and it was pretty fun. The course was flat and moderately fast though speed is a relative term right now for me. I'm not feeling too fast these days and between snow, ice and illness it's not that surprising. I'm trying to take a Zen approach and just run. Time, speed, fitness levels etc., will all come with repetition.

That said, I did look up the results for yesterday's run and here they are:

Overall: 172/723 Div: 46/125
Age: M30-39
Split: 25:05 Split Pace: 8:05
Finish: 00:48:48 Finish Split 7:52

That's pretty good for this time of year and given that I was sick for the better part of last week. I negative split the second half by a bunch and that's cool. I kicked nicely for the final .2 K and as I was approaching the finish line I heard a dude pounding the pavement behind me. Never wanting to be passed in the last mile, never mind in the final few steps I picked up my tempo and beat him by a step or so. I turned and looked at him and he was mad that I'd picked it up so much. I smiled and kept going. I know, not very Zen, but I haven't totally killed my competitive streak.

Official Gridiron Classic Stats

My official time was 38:24, a 9:36 pace.

Among men aged 35 to 39, I finished 404/495, and 3430/5256 overall.

Mrs. FA and I are not competitive with one another but we do compare our individual results. I am proud to note that she is far more competitive in her age and gender classes, finishing, for instance, 223/376 women aged 35 to 39.

Peace, fellas.

Run 6, The NYRR Gridiron 4-Miler

Mrs. FA and I ran the Gridiron 4-Miler this morning in Central Park.

Though the weather warmed to the mid-30s, there were not nearly as many runners as at the frigid holiday classic in December and that made for a much easier start. There was also less fanfare and celebration, and NO music, so the start was less exciting. I think this race is a box-to-check for folks working towards a marathon qualification. And it is mid-winter, after all. The whole race had a let's-get-this-one-done vibe.

My unofficial time was 38.25, and given my lack of training I'm happy with that. It's a fine benchmark for the rest of the year.

I started out super strong and felt great for the first 2 mostly up hill miles. The third mile threw some hills at me that I wasn't expecting, and shortly after the 3rd mile marker something happened and from then on I was just happy to finish. I regretted passing on the water breaks and not eating more breakfast. If that's what bonking feels like, then I did it.

I'll post my official time tomorrow when I check in on your adventures. Peace,

Good Way to Start the Day

I met a couple of friends at 7:00AM this morning for an 8.2 mile loop. There are some big hills on this route, and I was glad to have company. I initiated this run, which felt good. I'm going to enlist this crew for regular Sunday morning runs, which will get earlier as the sun starts to show more of itself.

This was my first official training run for the marathon. I'm off until Tuesday, with the usual hockey game Monday night.

Have a great weekend.

Run #3

Attempted to "run" 3 miles this morning on ice, frozen snow, semi frozen slush and ice melt/sand mix. Wasn't much of a run. I was able to cover most of the upcoming race route. Even though there are no hills, its always good to be familiar with the route prior to race day, lesson learned from last October's run. While I'm definitely not fit, I'm fit to run for Sunday. Ankle is sore, but in different, less harmful way. Expectations for time are only to beat last October's blistering 27:27.

Run 5

I've been called out. I deserve it.

I ran SLOWLY for 30 minutes on a treadmill at a very nice gym in Saint Louis yesterday morning. Have to say that this particular treadmill has given me second thoughts on treadmills, about which I've complained before. Yesterday's treadmill was all tricked out, way more comfortable than the one in our basement gym. It had more useful features and its own TELEVISION. Nice!

Between work and the cold weather, 2009 has been tough for my running. (This post is Run 5 for '09.) Interestingly, it just occurred to me today that the decline in running must be contributing to my palpably heightened stress this year. So a greater effort I must make.

Sunday is the NYRR Gridiron 4-miler, and Mrs. FA has convinced me to stay in the race. She's been running like a jackrabbit lately, so I plan to throw myself at the race and try to keep up with her lovely form. I'm certain to underperform my December 4-miler, though props to Agricola for pointing out its usefeulness as a baseline. And if I can run 2x before Sunday, bully for me.

Peace, fellas.

P.S. I've got a great one coming for the "running as experience" crowd on the blog....will be in Milan for several days mid-February, and am bringing my running shoes.

Lunch fiver

I got our for 40 minutes today at lunch time. I made myself go because I'm supposed to get four runs in this week, culminating with an 8 miler on Saturday morning. I'm enlisting friends to run that one, hoping the old Sunday morning crew will join me.

This run was fairly uneventful, but of course I have a couple of comments/notes. I hit the warmed up/endorphine high zone at about 8 minutes into the run. It was strange for me to be in the zone that early, but it was a welcome departure from my normal, longer warm up. I love those little highs (this one lasted for about 3 minutes). On a performance front, I ran the out portion in 20:16 and the back in 19:57 -- I always like to race myself on the way back in, so that was cool.

That's all. Hoping to keep the minor momentum going tomorrow.

How about you FreeArtist? (yes, that's a call out.)

Kickoff!

One.

I got out today and did tomorrow's run today. We're scheduled to receive 6-10 inches more of snow tomorrow so I did my scheduled fiver. I felt pretty good on the second half of the run though the first half was a bit labored. It will be easier to do three in the snow, though if we receive the predicted amounts (heaviest snowfall between 6-10 AM) then even that might be tough. The temp was 18 F and skies were largely clear though you can see the front's leading edge.
Things were quite frozen and footing was OK. There are larger stretches of bare pavement than there were on Sunday. It will be all crudded up again soon though.

Run #2

Three miles this morning at a decent pace. Shins & ankles felt fine before and after. I ended up running only once last week as the ankle still felt iffy. Plan to run Thursday and then the 5K race (ugh) on Sunday.

Frozen 10K

I got out for a 10K this afternoon while the sun was still in the sky and there was a modicum of warmth from the sun. Warmth is a relative term these days and I keep defining it down with each cold snap. It was about 15 F when I got out today, and it didn't feel that bad!

Nothing major to report. The sidewalks and roads were a bit better today, and at least what was slush Friday is now more frozen and slightly better for running. A couple of young guys in cars mad me really nervous, and killed my rhythm as I slowed and hugged the shoulder. One kid was more concerned about hitting the pedestrian sign in the crosswalk with his father's Audi than he was of hitting the lunatic jogger whom he didn't see . . . the other kid was drifting my way as held his cell phone to his left ear with his right hand and steered with the left.

Anyway, I felt pretty good though the groin and thighs were feeling Friday's effects. I've got a way to go, but I've got 18 weeks to get there. The program starts in earnest tomorrow with a cross-training day. I'm hoping to do some yoga with Mrs. Agricola. My hope for this marathon training effort is to not get all wrapped up in the size of the effort (which I did last year) and just try and get out there as much as possible and come as close to 90 runs and 646 training miles as I can. I'm looking forward to it. Here we go!

Sixer

I got in a 6 miler this morning. It was -1 when I left the house, but there was no wind so it was actually beautiful out on the roads. Crisp and clear. Good way to start the day.

Check

20 minutes on the eliptical, 15 minutes of weights and stretching. Check it off.

Muscle Grinder

I got out again tonight. A social event last night prevented me from running on Thursday. I'll shoot for two more this weekend. I was going to go short, but decided to push it a bit and finished somewhere in the neighborhood of 5. It was an OK run but I was slightly hampered by traffic and lousy footing. The footing made this run a muscle grinder. I felt very tight in the muscles on the front of my pelvis that connect down into the thigh and I think it had to do with trying to control the flailing legs. Every foot plant on slushy snow (which were most of them) resulted in very little drive and my legs going all over the place. I must have tightened the muscles to try and control the flail -- it actually feels as if I did sit ups today the way the muscles in my lower abdomen feel. The inability to power forward was annoying. Some runs are annoying, what can you do? Back at it tomorrow and Sunday. Marathon training program starts Monday!

Cold, Dark, Icy, Slow

I went out late in the day again today. It was a cold, dark, icy and slow run. Because of the cold I went on my short route and picked my way over frozen slush, strips of frozen melt water and lots of packed powder. The poor footing forced me to be patient and methodical and that's a good thing right now. Aside from not taking a spill or turning my ankle, the best thing about today is that I got in my run, got my reps, got my blood flowing, heart pounding, lungs working and enjoyed the experience. Running in conditions like today's is like trail running. You have to be very tuned into the path, and your feet, and really watch where you are going. I felt very focused. One more run tomorrow then rest day on Friday. My legs and lungs felt good. I'm raring to go on the marathon training program which begins Monday.

Layers

I had a hard time getting out of bed today. I had planned on getting up a bit early because I had to get a 3 miler in, and I had a busy day on tap. Unfortunately, anticipating the day made me bury my head in the warm covers for a bit longer, and just like that the morning run was out.

I did manage to get out at noon, though. Even though I have a lot going on at work, I knew I'd need the energy to get through an afternoon of number crunching. I figured the jog would provide stress relief leading into my project and clarity as I dug into the data. It kind of worked.

More importantly, the run felt good. It was short and uneventful, which is what I'm going for as I start up again. It was a cold day, and I was well served by my layering -- a thin Patagonia base layer is my newest addition, and it felt great.

I have to say that guilt played a part in getting me out on the roads, too. The coach said I should get three runs in this week, and a 6 miler on the weekend. If I missed today, I would've been behind in my first week. That's just not right.

Later boys.

Inauguration Day

I got a run in this evening. Nothing major, just a little trot through town, after sundown and before dinner. The roads were sloppy and gross, and it was chilly but it felt good to be running. I used the run to process some stuff and was reminded again of the therapeutic benefits of running. I came back in a great frame of mind versus my departure frame of mind which was fairly dark and frustrated. It was a good run.

I got the results from my New Year's Day 5K. I came in 16 out of 60. I am happy with that result.

Today is a good day for our country. An historic moment that proves yet again we live in the greatest country in the world. Inauguration Day is always a cool day in my book (regardless of who won the election) because of the ceremony and associated symbolism and the fact that this is the forty-fourth peaceful transfer of power over the past 226-odd years -- a remarkable accomplishment, to be sure.

Starting over...hopefully.

My planned 2 week hiatus turned into over 4 weeks. Two weeks rest for the nagging ankle injury, one week for a severe cold, one week for work/cold/weather etc. The ankle is pain free, even first thing in the morning. It still feels off, inflexible rather than stiff. The plan is to try and run short and slow over the next couple of weeks and not run on consecutive days. Hopefully, the loss in weight, the change in running stride and awareness of the injury will help keep it at bay. I'll know more tomorrow morning.

I finally made it out this morning for a 3 mile jog/run. (My back ordered replacement HR belt showed up yesterday after 5 weeks of waiting, I took this as a sign that it was time to run.) Route was fairly snow packed and icy, but was manageable. The lungs took a beating. Felt like I was starting all over again. I have the 5k in 12 days. I'm still planning on running, but it will be more of a training run than a race. Oh well. Boston Corporate Challenge is the next scheduled event, although I hope to run a 5/10k before that.

Run 4

Mrs. FA and I got out at her parent's house Saturday afternoon on the three mile out and back I've posted about before. It was 14 degrees and I'd forgotten my long pants, so I ran in shorts, which in hindsight was plenty stupid but tell you what, it was my best run since the race on December 13.

The Feb 1 race approaches and with only five runs since Dec 13 I don;t feel remotely ready. I am going to make the effort for the next 10 days and re-asses, but am thinking I'll run it one-way-or-the-other and see what happens.

Peace, boys.

First run

I ran 4 miles this morning with a friend from Hingham who is visiting for the weekend. It was 8 degrees and snowing, but it felt great. Heck, 8 degrees is downright balmy after the intense week we've had.

I am pumped to be back on track with running. I have, per the coach, three runs to get in this week with a six miler next weekend.

Feels great.

Holy Crap

So, Mrs. VTR got me a running coach for Christmas. I will train with her Feb - April in preparation for the Vermont City Marathon (VCM) on Memorial Day weekend. It's taken me a little while to get used to the idea, and I'm pumped up for it now.

I got my first email from the coach on Friday, and my response was a combination of nervous anticipation and excitement summed up by two words, "Holy sh*t."

Here's a bit from that email, "I would like you to plan on doing a few half marathon races if possible. The first is The New Bedford Half Marathon in New Bedford, Ma on March 15th. The second is The Unplugged Half Marathon on Saturday April 11th. Please sign up for Unplugged ASAP on teh Run Vermont website, as it will sell out soon!!!!"

It's most definitely on.

Anyone interested in joining me for one of the half marathons above?

Snowshoeing

I took the kids to a local golf course for some sledding and snowshoeing this afternoon. It was a beautiful, cold day. We walked along some fairways for a bit and when the kids got tired and grumpy I plopped them in the a sled and dragged them back to the car. By no means was it a major workout but it just what the doctor ordered. My layoff left my legs a bit sore today and tromping around in the snow has left them feeling good. Another run tomorrow.

Monkey Off My Back

All day today the temp was hovering around 8-12 Fahrenheit, but I didn't let it deter me. It was time to stop being such a wimp and get out there and run. I felt the urge strongly yesterday, but too near sundown, so postponed until today. I felt pretty good despite my layoff and the cold. I wore the yellow lenses in my Smiths. I'm not sure what the yellow lenses really do, but they do seem to heighten contrast in low light which was useful since I was running in the gloaming; and I think that they are fun. I wore my GoreTex rain coat with hood to help keep me warmer and it worked nicely. On the return leg I pulled down the hood because I was sweating pretty good; so much so that while stopped at a stop light steam billowed out from under the hood and fogged my glasses from the inside. That's kind of cool, actually.

I feel as if I got the post-holiday-dead-of-winter-monkey off of my back and that's good. Training for Vermont City starts 1/26/09, so this coming week is about running on the training schedule of Tuesday - Thursday, Saturday - Sunday with cross training Monday and rest Friday. I'm into it and feel confident this year. Last year the schedule wigged me out and I felt overwhelmed. I'm in known territory and am happy that my last marathon was less than a year ago rather than four ears ago -- like last year. Here we go!

It's official

I signed up for the Vermont City Marathon today.

And so it begins...soon.

Struggling in 09

I am struggling to get out on the road, boys, and stay out while I'm there. I've been out 2x in 09, and they were short, slow, uncomfortable, and lazy efforts. I have many theories about why it's so, none of them are satisfying.

So I am hoping that a change of pace helps. I am in San Francisco Mon - Thurs this week, and Boston on Friday, and aim to run at least 3x. So if any of you guys wants to join me for an EARLY run Friday morning in Boston, I'm staying near Post Office Sq, and can send my coordinates by e-mail.

Peace, fellas.

Beautiful Run

Phat and I took a wonderful run today through his lovely seaside town, down quaint streets and past amazingly well-preserved 18th century homes. We ran out to a beach and stopped to look at the serene water of Buzzards Bay with a flat gray sky overhead and piles of scallop shells at our feet. I said to him as we approached the water "I love running. Though I don't always like it I do love it." Today, I loved running. Today, was a great run with a great friend, and it helped me reconnect with him, the weather, the surrounding world, myself, running . . . it was amazing. I don't know how far we went or what our pace was, but that wasn't the point. Running was the point, and it rocked. I'm psyched for my next run. Thanks, Phat.

Cape Cod Bluebird Day

As the photo above shows, yesterday was a bluebird day on Cape Cod (stealing a term from VTR). We went down to visit my in-laws before they depart for sunny Florida and I decided to sneak in a run. It was a gorgeous day and despite not being totally motivated I got out for 5+ -- how could I not?

There was a surprising amount of snow down there and roads with few year-rounders were downright treacherous, but it was relatively mild (high-20s, mid-30s) and gorgeous (see above photo). I saw a big hawk near the end of the run -- not a Red Tail, but I'm not sure what kind. I also stopped for a minute or so in the early going to watch some little ducks swimming and diving. I have no idea what kind of ducks they were as marine, riverine, estuarine birds are nearly impossible for me to ID.

My right hammy started tightening up on the run and that started to pull the back muscle above my right glute in an uncomfortable fashion. It's sort of twingy right now. What was the stretch that you guys were talking about prior to the CCM to alleviate this? My back has been bugging me for a bit, and I thought that it was injured from moving C3's seat around. That it's related to running is oddly comforting because I think it can be stretched out, and is not a lifting /weight bearing related injury.

First Run, 2009

With 60 other crazies I got out for a 5K road race in my town. It was about 9 degrees Fahrenheit with stiff breeze which made it feel even colder. I was joking with some of the other runners that I just paid $20 to run a course that I run all of the time for free, and not very often at 9 F!

I had fun and finished well. I have no idea how fast I went out and in what time I finished, but based on the fact that it was an out an back with a loop in the middle between mile 1 and 2 and I got to see the lead pack a couple of times I estimate that I was in the top quarter to third of runners. A cold weather survival tip: I put body glide on my face today and it seemed to work to keep me from getting totally chapped (Vaseline works well in this type of weather as well) though it didn't keep my face from going quite numb!

Some running resolutions for 2009:

1. At least one race/month (one down!)


2. Break 4 hours at Vermont City


3. Break one hour at Hale


4. Do another tri this year (maybe the Granite Man*)


5. Put together a team for "100 on 100" (anybody?)**


6. Run Falmouth closer to, or better than my 2007 time


7. Put together a couple of Cape Cod Marathon Relay teams

Happy new year!
*I looked up the Granite Man distances: .75 Mi. Swim / 15 Mi. Bike / 4.2 Mi. Run (also listed at 3.7 mi.). It also might be the same weekend as 100 on 100, hence maybe.

Final 2008 Run

I got in my last run of 2008 this morning, in the snow, again. Today was a tougher run than my solstice snow run. It was about 10 degrees colder, much windier and the snow was fine and abrasive. However the course works the wind was in my face very often and I could hardly see along certain sections of the road. The snow was caked in my eyelashes and brows and my face was wet and cold. I toughed it out though and finished the year strong.

On the gear front I wore my entire new Sugoi rain suit and it was nice. It's not as warm as my trusty Patagonia, but the jacket's neck fits more snugly and that's a great bonus. It was very comfortable and kept me dry and warm while breathing well.

So, here we are, again, another year in the books. I think it's been a good year on the blog. We've certainly posted a lot and run/worked out a lot. It's good to see. Thanks for doing this, it's very gratifying as the instigator of this experiment to see that it works -- both as a workout motivator and as a way to keep in touch. It's succeeded beyond my goals and that's because it's so active. Thanks guys.

A happy, healthy, safe, prosperous, blessed and mileage filled New Year to all.

Christmas Bills Due

I wrote in a comment this morning that I've been living on a diet of cookie and cocktails and it's true. I've been eating Pfeffeneuse, Joe Froggers, Sugar Cookies and Chocolate Shortbread cookies for about 2 meals per day and washing them down with everything from beer and wine to Sazeracs and Negronis . . . not exactly a diet for fitness nor running success. I got off my duff though and did a labored a run around town. It was in he 30 minute range and it was sort of painful. The Christmas bills have come due.

My short off-season feels deleterious but I'll be OK. It was a cold, bright, beautiful and super windy day. Because of the wind I debuted of a new piece of gear. Mrs. A bought me a Sugoi rain suit for Christmas and I wore the pants today to block the wind and they worked very nicely. The new suit will make VT City training a bit more comfortable since it will rain and snow during the cycle. I hope to get out tomorrow to end '08 strong and then I'll be doing a New Year's Day 5K here in town to kick off my race/month goal in '09.

Run 61

Got out for 30 minutes at about 5:00p. It was a beautful evening for a run. It must have been 65 degrees today, with a steady breeze from the west. Anyway, for a change I crossed the 102 Street transverse, then ran against Park Loop traffic to the Resevoir Entrance at 90th Street before doubling back along the resevoir track to rejoin my usual route home. I am still clearly clawing my way back to some semblence of running form after a fairly intense Christmas season, and now leaning heavily toward running the February 1 NYRR Gridiron 4-miler. The motivation will be, well, motivating? Huh? I'll be allright...

Run 60. Oof-Duh.

I ran last night for the first time since the Holiday 4-Miler on Dec 13. The last two weeks have been tough...a very difficult work week ended with a 48-hour stomach virus. The virus ended just in time for Christmas week and its heavy feasting and flagons of wine. So I was happy to be back to the road, but given the circusmtances I did not measure time or distance. I did suck wind for appx 25 minutes, then limped home. On the upside, my doctor today says that my blood pressure is a super duper 117/72, which is due I am sure to the regular exercise.

I am thinking of running a NYRR 4-mile race on February 1. Will advise.

Peace, fellas.

Hike/Run

Not sure if this mornings jaunt was a run or a hike. Managed to survive without killing myself. It was VERY slippery. Ran the usual Monday morning 4.5. Managed to find a clear path for most of the run. However, there were a couple of stretches that hadn't been plowed with no alternative route. Zero with the windchill. Brrrrr.

Solstice Snow Story

I've been thinking a lot about this blog and how really it's a collection of good stories, some better than others. This thought has lead me to start trying to go for runs that are good stories. I got one today. I headed out around 12:30 this afternoon for a run in some crazy, snowy conditions and it's the Winter Solstice: sunrise was 7:10 AM and sunset is 4:14 PM . . . I covered somewhere in the neighborhood of 3 - 3.5 miles. Not my longest, but given the conditions, good enough for today. I was slippery but not too bad, and I adjusted my stride a bit and all was good.

I saw one other runner today just before we got to church at 9:45 AM and then no others the rest of the day. I was basically alone on my trot. There was no gradual increase in snow on this run, it was snowing the hard whole way. I wore a couple pair of socks and that was good -- something I'll do more of this winter -- as well as a GoreTex raincoat with my hood up. I was very comfortable. I once heard that the Inuit have seven words for snow to describe different types of snow. Well today I ran on/in powder, packed powder, plow churned, foot trodden, tire packed, slushed and just-snow-blown snow. I'm not sure that's what the Inuit had in ind, but they live where they live and I live where I live.

Snuck One In

I spent my morning doing some networking and other things and then decided to hit the road at around 1:30 PM. I set out on stroller route, which is 4 and change, just as the snow was starting come down but continued to fill in and get heavier during the course of the run. The snow is very small flakes and fairly dry and blowing all over. It was blowing in my face for the last half mile or so and I have to admit that I was glad to be done because I could barely see. All in all it was fun, though and a bit out of the ordinary. It was cool to be out in the weather as it intensified. The weekend is supposed to be unsettled at best so I'll see what happens on the run front. I'm hoping to sled out back with the kids, and if there's enough snow, maybe we can get in a snowshoe on a local golf course. I'll let you know.

Shutting down

Was slightly hung over this morning and tired. Would have bailed if it where not for the impending storm arriving. Might not be able to get another run in for a few days. Ankle/shin was painful today. Had to slow down significantly just to finish. Ended up running 6.2 at 9:40 pace. Given the forecast for next week, holidays, and work schedule, I may shut down the training for a week and ice the injuries.

Healing

Forced myself to run an easy 3 yesterday morning. Nothing like seeing sleet bounce off your face. I was planning on a very easy run, not that I had much of a choice with the weather and footing conditions. I skipped Tuesday's run due to the shin splint. Plan is to drop the weekly mileage down to 16-18 for a couple of weeks until I heal. The ankle is much better and the shins are getting better as well. I've been religiously icing both every night regardless of how they feel and I think its paying off. Still hope to get the longer run in tomorrow morning.

Crunch! Crunch!

Taking advantage of my under-employed situation as well as the facts that Mrs. A was working from home and that Child 1 & 2 were at school I headed out at 12:35 for a lunch time run. It was a classic, nasty fall/winter day: temps in the mid-30s, spitting rain and a nice crusty coating of ice and sloppy slush all over the place. I did 5.2+ (I missed a turn and added an additional block which actually equals two blocks because it was out and then a return). Still no watch, so no data.

I was just running, enjoying the late fall/early winter bleakness. It was cool to get on non-cruddy pavement because then the run got really quiet and peaceful, I was gliding. When I was on the crud I felt like I was making more noise than a stampede of bison. Crunch! Crunch! Crunch! I felt good throughout except after I returned. After each of my last three runs I've had some nasty . . . expulsions while sitting upon the pot, shall we say . . . I think that I am fighting some sort of stomach bug. Generally I feel fine all day, everything is normal except post-run. I guess, as long as it's post run and not intra-run . . .

Winter cross training

A good variety of activities over the weekend. This post is about documentation tonight.

Saturday -- skiing at Bolton Ski Resort. A great little mountain. Little VTR1 had his first lesson of the year. Since the lesson is from 9 - 3, I got to ski with a couple of buddies. Couldn't have been better.
Sunday -- skate skiing at the in-laws. If you ever have the opportunity to try skate skiing (like cross country but with a skating motion), do it. Rythmic like running, but more fluid. Very cool.
Monday - Tuesday -- did the Monday night, Tuesday lunch hockey circuit. Got my butt kicked Sunday night, but was redeemed with a fun goal on Tuesday.

Feel good and tired this evening.

Holiday 4-Miler Update

The results are up on www.nyrr.org. My official time was 37.56, slightly better than I thought, though I was in the bottom fifth of men in my age group, placing 263rd out of 330. There's a metric I can work on for the next race.

There were 4,878 finishers, and official temp was 27 degrees with 13 mph winds.

Runs 51 & 52

Managed to get 2 quick (8:00 pace) miles in yesterday at noon. I was trying to run a little quicker as I felt good and wanted to mentally get past the 8:00 pace hurdle. Might have been a mistake as my left shin is hurting today. Still managed to get out for my usual 4.5 today. Left leg below the knee had all sorts of issues, weakness, ankle sore, shin splints on both sides of leg, blah, blah, blah. The worst part is everything else feels great but I can't unleash the dogs! Still managed a decent 9:00 pace today. It would have been 9:30 a month ago.

Absence

Nice to see the blog rolling on without me. I've been away from this and running since last week. Last week was a drag of a week for two reasons. First, I only got one run in and second, I lost my job on 12/4. It is what it is and these are the things that happen in life . . . PR we should talk about your marketing plan, I'll call you.

So, I've been laying low this week licking my wounds and drinking a fair amount, networking and hanging with my kids. I've not run so much until today when I got out for an out and back on my stroller route. I don't know how long it took my watch is dead so I went data-less, and I didn't do the hwole thing and then stopped at the end to talk to some neighbors. It was cold tonight and I felt pretty good. It felt good to get back out there and I feel like it won't be a big deal to get back on my cycle. I don't think that I'll race this month, but that's OK. I'm lined up or January and maybe February, right Bennu? Please send details about the February race you were mentioning

Run 59 - Holiday 4 Miler

Mrs. FA and I ran the New York Road Runners' Holiday 4 Miler this morning. We reigstered for this race shortly after the CCM. Over time, I grew tired with the idea of it, grew tired of running, wary of the cold, and anxious to get it behind me and take a break. At registration in October, my goal was 37 minutes. Standing in the starting pen at 7:50a today, with temps in the high teens, I was certain of 41, 42 minutes or more. At the end of the race, my watch said 38.15. I tried to memorize my splits along the way. I can't get the time to add up, but I know the last mile was my best, under 9 minutes.

I totally exceeded my expectations. The crowd (more than 7,000 runners!), the weather (cold, crisp, and clear) and the course were invigorating. I'll run again on Monday, and am looking for another event.

Peace, fellas.

Run 50

Should have worn goggles this morning. Torrential rain, wind and much flooding made for a sadistically enjoyable run. Ran my Castle Island 10K route for the first time in over a month. Other than the ankle issues, felt pretty good. Ended up just under 58 minutes for 6.3 miles. Shockingly, this was a PR for the route by over a minute as I was only trying to run at an easy to moderate pace. I didn't see any other idiots running this morning, only dog walkers. Which makes me wonder who was crazier.

Random comments:

Any one ever experience a bone spur? I'm trying to identify my ankle injury and the symptoms seem similar.

I signed up for the Marathon Sports Super Sunday 5K on February 1st. Its right on the waterfront in South Boston and literally on my older short running routes. That will be the end of my winter program.

This was run number 50, and a memorable one at that. 160 miles and counting.

Run 58

I had only 25 minutes and didn't want to out-and-back, so headed off on my usual resevoir route but left the resevoir track early and looped back on the Park Road, running the Great Hill in reverse and exiting the park at Adam Clayton Powell Blvd to run surface streets back home. I ran a little harder than ususal due to the hills. I am not going to run again before the race Saturday. Having a hard time getting excited for it, frankly. More thoughts on this later.

Hockey times

I played hockey on Monday night and Tuesday at lunch. Monday night was a tough one. We got our butts kicked, and I felt like I was never really that close to the puck. Good workout, but not all that satisfying.

I signed up for the Tuesday session because hockey is my only consistent activity right now and one day a week isn't enough. I'm glad I went. I scored a hat trick, and felt great out there. It just reinforced how different (and unexpectedly good) each workout can be.

That's all from up north. Snow in the forecast for tomorrow night, and skiing on Saturday.

Later boys.

Sore

Ankle very stiff/sore getting out of bed this morning. It loosened up quickly enough but is still worrisome. I'm thinking a doctor's visit is quickly approaching. Ran my 3 mile greenway loop at 26:56. Negative splits as I started very slow. I was sore all over from yesterdays run and needed to ease into the run. Amazing what only one week off will do.

Holiday pounds - too eat or not to eat, that is the question.

So as Agricola mentioned a few posts ago about keeping those holiday pounds off, I just read this great article about the choices we make, particularly when we travel. I thought it might be interesting reading for everyone. http://www.burnthefatblog.com/archives/2008/12/my_holiday_fitness_challenge_t.php

Cheers and keep on sweating.

Got the sneakers out last night and hit the road...

NOT. A little too cold out there. Decided to just hit the treadmill for a little over 4 miles. Also, got out for a run for 40 minutes on Saturday. Its not pretty, but I am churning some runs out and trying to keep those holiday pounds from keeping in over the next few weeks. I think it is pretty interesting how I can feel my body trying to eat more to fight off the cold and stay content. Fighting the urges and working out is the key because you don't want to spoil a good workout with a bunch of calories. Board has been silent, but it keeps me going even if I don't post every day.

I'm back, sort of...

Last week was supposed to be a light week, it ended up being a zero mileage week for two reasons. 1. I totally neglected to plan my sleeping periods and ended up fairly jet lagged (not the norm for me.) and 2. the ankle was still sore. I was hoping a week off with over 40 hours of flight time would sufficiently rest the ankle. Unfortunately, it doesn't feel any better although everything else does. The good news is that I still managed to lose a couple of pounds, airline food in bus. class isn't all that bad for you.

While I started to run in late July, November was my first real running month. November total was 18 runs / 71.5 miles / 9:22 avg pace. August - October total was 27 runs / 71.2 miles / 9.27. Probably explains the ankle injury.

Despite the soreness, I still went out on my 4.5 mile loop today. Went out a little to hard as the muscles all felt fresh. Ended up running a PR by about 20 seconds although I kind of crashed on the last 1.5 miles (HR avg was 169, highest in a while). Still happy with the sub 40 minute run.

I'm going to keep running and icing for a few more weeks and see what happens. Hopefully the weight loss coupled with stronger and refreshed legs will help alleviate the ankle issues. If not, I'm going to head to the doctor early January to have it checked out.

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.