Back to Basics

I got out on the road today. 50 minutes, end to end. This included warm up and cool down walks, as well as three stretch breaks. I took it gingerly, expecting to reprise some of the aches and pain from last week's Adirondack 1/2 Marathon. I finished today with a tweak in my left knee, otherwise I felt fair. The slow-n-steady approach gets credit, I am certain.

The ADK 1/2 ended up being a fine time. For a bunch of reasons -- some reasonable, some not, nearly all mental -- I ran little in preparation. I wanted to back out, but having made a commitment to Mrs. FA and some other folks, off we went.

Given the lack of training, I planned a walk/run strategy: run the first six miles, and then walk/run alternate miles. This way I could finish in 2:30 and not hurt myself.

I stuck more or less to the plan, and ran more or less at my intended pace. At mile 11, I stopped to wait for Mrs. FA so we could run the last two miles and finish together, which we did in 2:43.

There's a New York Road Runners 5 miler on Halloween, and I want to run between 9 and 9:30 minute miles. I am going to train for this alone, for myself. My recent lack of motivation re: the ADK 1/2 stemmed mainly from a promise I made to run it. There are already too many obligations in life. If I run, I have to run because I want to, obliged to no one.

It is a beatiful day in NYC, and the Park is full of runners and tourist and folks walking dogs. I ran the route that I ran over and over and over when I started running more than two years ago. I even wore the heart monitor strap, which gave me some interesting bio-feedback. I haven't used it in a long time. There's a stiff headwind along part of my route - the first crisp breeze of the Fall season. Looking forward to more of it.

Later. fellas.

And Another One

Got out this morning for 30 minutes. Nothing noteworthy about it, but a beautiful day for a run in the Park.

Coupla Runs

I got out Saturday evening for a 5k-ish run in the Park, same distance again early this morning. I dragged my gear to Orlando Sunday and Monday but didn't make it out. Just as well, it wasn't overly hot, but steamy.

15k

The 15k was today, the run I registered for when I didn't make the NYC 1/2 lottery. I intended to train for it alongside Mrs. FA, while she trained for the half. I didn't come close to that, but still had a good run.

Even with a minute, 20 seconds lost to an urgent potty break at mile one, I surprised myself with a consistant 9.30 pace for the first three miles, and was surprised again to hit mile six under one hour, at 59.23. My off-again, on-again right knee pain started around mile 4 but was managable until just past mile 6, when it started to make the hills VERY tough, and I walked up a few.

Around mile 7.5 an older guy I had been chatting with around 6.5 pulled up next to me. He caught me walking and said, very warmly, "Come on buddy, pick it up."

I responded, "It's not the lungs, it's the legs."

He said, "Use your arms! Your arms will carry up up that mountain!"

And, son of a b*tch, pumping my arms I took the rest of the hill and the next two, the knee less of a factor, and I practically flew (for me) the last two miles to the finish. It was a big, strong finish for me, probably my strongest to date. I was aiming for sub-90. My watch said 1.34.10 at the finish. But with the potty break and etc., I am pretty happy with the time and very pleased with my 3 and 6 mile splits. Mrs. FA and the little FAs came out to cheer at miles 2.5 and 6, which was a great boost, too.

It was a good event, typically well organized and not too many runners, so the start wasn't overly crowded. Temps were lower than I expected. I went out in shorts, a polypro long sleeve, the race T-shirt, polypro gloves and a baseball cap, and was so cold at the start that I thought it was going to be a big problem. After the first mile I was dressed perfectly.

Peace, fellas.

Too Early?

I was up and on the road at 5:45a yesterday, and had a terrible run. It felt as if I was running in a swimming pool, sluggish and slow. May have been too early, not enough sleep, something I ate, whatever, I'm was happy to check it off and move along.

Big movie date with the oldest little FA tonight. She's got mythology on the brain, so I grabbed Clash of the Titans (the original, from 1981) from Netflix. Aiming to squeeze in a few miles this afternoon between work and hitting the couch with a bowl of popcorn. Will post again after Sunday's race.

Peace, fellas.

Another Morning Run, and Mrs. FA's 1/2

I got out this morning at 6:25a for 32 minutes in the Park. It was a pleasant morning to run, cool and damp from yesterday's rain. I stopped for a stretch at a favorite view and enjoyed the gradual lightening of the morning sky. Pretty good way to start the day.

So Mrs. FA ran the NYC 1/2 Marathon on Sunday and we're all proud of her achievement. She ran it in under 2.20, and would have finished earlier but for some weird GI issues that forced a few pit stops with long lines. She had a good time and emerged healthy, aside from some mild tendinitis in her right knee which we've learned can be avoided with some quad stretching. I think she'll run the distance again.

The race course was such that the little FAs and I were able to cheer for Mommy at mile 4, mile 9, and at the finish relatively easily, by jumping on and off the C train. We had a good time.

Separately, I called the Colchester Parks & Rec office tonight and left an inquiry about registration for the Colchester Tri, which I want to do with the canoe option. More on that soon.

Saturday Six

I ran the full Central Park loop yesterday, which is ~6 miles. I took a recovery walk about midway, for three or four minutes, and all in the loop took me 1 hour, 4 minutes. I'm a little sore today, but not much. Back in December I signed up for a 9 mile race which is next Sunday and was going to bail, as I can't say I've been 'training' for it at all, that is, running steadily for any length of time. Still, with yesterday's decent sixer I'm inclined to run the race and as Ag says, just run my race. I'll plod along at my 10 min/mile pace and aim for sub 90 mins, and if I don't make it, so be it. It'll be a long weekend run, just with lots of other people.

Trying a New Routine

Running after work has been a giant non-starter lately and the exercise just isn't happening. So this morning I dragged myself out of bed at 5:30a and got out in the Park for 30 minutes. It was dark and damp, and I only passed 5 other runners on my short loop. It was a tough start to the day but I feel good now and plan to try this again on Wednesday (Kids will be with my folks, so Mrs. FA and I will run together - easier to get out of bed when you have a partner, I think) and Friday (I'll wake up in Tampa on Friday, with no reason to lay around in bed, anyway).

So, I am trying to shake things up and see if I can find a new routine. I want to be the guy who gets up early and kicks *ss. I used to be that guy. When I taught school I was in my classroom by 5:45a every morning. I was also 24 - 28 years old. Things are getting harder.

Peace, fellas.

Coupla Runs

I got out for 3.5 milers tonight and Monday, variations on the same Central Park route. Aiming to get in another, similar distance on Friday afternoon, and a 10k on Sunday with Ms. FA.

Saw a pair of GIANT raccoons in the Park tonight, and a solo raccoon on Monday. Same spot, more or less, both nights. I don't like raccoons. At all.

Peace, fellas.

Do-Over

Yah, so Mrs. FA and I had a slightly excessive Friday night at home, and I headed out to run this morning at 11:30a feeling fat and mildly hung-over. The Great Hill put me on my ass. I ran for six minutes, turned around and headed home, for 11 minutes altogether. To be fair, it was cold, and I was not dressed for the weather. Still, the fact that I bagged on the run put me in a crabby mood for much of the afternoon. So at 5:00 I bundled up for a do-over.

I ran down the West Side of the Park and cut over on the 65th Street Transverse and then around the bottom loop of the Park, stopping at Columbus Circle. It was a little over 3 miles in a little under 30 minutes. The big storm had begun and the snow was beautiful and I waved at every runner, mad cyclist and handsome cabbie out there with me. A few more than usual smiled and waved back. Must be the season. It was great to be out and running.

That's three runs for this past week, on-track with A's challenge. This coming week I aim to get out tomorrow (Sunday), Tuesday, and Christmas Eve. Re: Phat's challenge, my baseline weight is 225 pounds, recorded this afternoon. There will be no photos, but I'll aim to post weight again next Saturday. It'll be after much feasting and flagons of wine. I won't be the biggest loser.

The FAs went out for our Christmas tree today, decorated it and started wrapping presents. I hope you guys have a holy and festive week with your families.

Peace, fellas.

Cold, or, Harlem Doesn't Run

Got out for a brisk 27 minute run tonight. I had planned to go longer but I found myself underdressed and COLD. The Park was empty above 96 Street, that is, I found myself observing, hey, the Park is empty, it must be the cold, until I crossd 96th Street and suddenly I was among many runners again. My conclusion: Harlem doesn't run.

Run in the Rain

I got out last night in a cold, intermittant rain, for a 30-minute run. It wasn't a heavy, steady soaking rain, so I guess it was just enough to thin the running and cycling hordes and foster a sense of camaraderie among the runners who still got out, like we were tough guys. That's how I felt, anyway, and I acknowledged each of my comrades with a slight fist-pump. This being New York, this call for help went largely unanswered.

Solo Run in a City of 9 Million

I got out in an eerily empty Central Park last night. I started at 7:25p, ran along 110th St, up behind the Lasker Rink/Pool, across the 102 Street Tranverse, then down the West Side to Columbus Circle, where I caught the C Train home. The Park was EMPTY. Weird. I saw maybe four runners the whole way, and not a single cyclist. I t had been raining, so I can understand the cyclist staying in. I can only think the cold scared off the runners. I wore my stocking cap, and wished I had remembered gloves.

I'm staying with the intermitant recovery walks for the time being, though last night's running felt pretty good.

More soon.

Uneventful 35 Minutes

I got out tonight for an uneventful 35 minutes in Central Park. Not too many runners out there, or cyclists. Many people may have already started their holiday weekends, I suppose. I am trying to lengthen my stride and I'm not keen on more band pain, so I threw in a few recovery walks along the way. Everything felt good. It's still warm enough to be comfortable in shorts, which is great. We're spending Thanksgiving with Mrs. FA's folks, so we'll get in a private Turkey Trot on the three mile out-and-back that we run when we're there. And I'll blog about it. 'til then, peace, fellas.

Tough Race

Mrs. FA and I ran a NYRR 4-miler this morning. It was a brisk 46 degrees when we headed out for the 8:30 start. I had a tough time on this one. I'm fairly certain that the right IT band pain I experienced in the last two miles of the ADK 1/2 is a lingering injury. It really started giving me trouble today, between miles two and 2 1/2. (If anyone on the blog can advise me on this, I'm keen for some feedback. I am going to treat it like an injury and do some research on recovering properly.) So I walked a fair bit. After running the first mile in a blistering (for me) nine minutes, I finished the race in about 41 minutes. It was invigorating to run on a beautiful morning in Central Park with 6,000+ other New Yorkers, and a great way to start a big holiday week.

So I can check "one race before year-end" off the Agricola challenge, and aim to get out again for light runs -- I'll see what the research turns up -- on Tuesday and Thanksgiving morning.

Peace, fellas.

Winding Down

Ran from my apartment to Columbus Circle last night, then took the subway home. The run was 26:26. It is warm in NYC, mildly humid. I really stank up the train. Que sera, sera.

10 Miler

Well, 9.4 miles anyway, according to MapMyRun. I started at Columbus Circle and headed onto the Park Drive with traffic, counter-clockwise. After about 3.5 miles I approached my apartment and took a pit stop for water, the bathroom, and to drop off my cap, into which I was sweating heavily as it prevented my body from ventilating. I got back out on the Park Drive after about 10 minutes and had a rough 4 miles, slowing to a crawl at some points just to keep moving. But the last two miles were inspired. I found a guy running just a short distance ahead and stayed with him from the Met back to the Great Hill, where I turned for home. It was a real grind of a workout -- start to finish, with pit stop and crawling, nearly two hours end-to-end. Nipples are raw. (Agricola, I picked up some BodyGlide for the race.) I'm feeling fairly well worn this morning but pretty confident about next Sunday.

Given the flat course for the first eight miles, I am aiming to maintain a steady 10 minute mile pace for that distance to keep some gas in the tank for the long climbs and sharp drops in the last 5 miles.

I am planning to run 35 to 45 minutes on Tuesday and Thursday this week, then sit tight for the race. More later.

Two New Runs, and Some Rowing

Had a GREAT run in Central Park on Wednesday and a so-so run on the Crown Point Peninsula on Friday evening. So-so, mainly I think b/c I'd had two cups of coffee and two beers and nothing else to drink all day, and felt the dehydration as I ran, in the sun to boot. I had some unexpected cross training this afternoon, rowing around Lake Eaton fishing with my cousin for about 3 hours. The upper body feels comfrotably fatigued. Planning to act like a slug tomorrow with a long run in the pipeline for Labor Day.

Plugging Away

Gents. So the ADK 1/2 is just over two weeks away. I've been plugging away at my weekday training runs, and started feeling some of the work pay off in the last week. The longer weekend runs have been uneven and therefore not encouraging. I am aiming to go for 10 this weekend (Labor Day) and am strongly considering an out and back on the last five miles of the race course. (VTR, that would mean I park where we started out on the bikes last weekend, run the last five miles of the course backwards, then turn around and run the last five miles again, just as I'll experience them during the race.) I feel very calm about the race, though I'm not confident of a steady, consistent performance. My goals are to 1) finish; 2) finish without hurting myself; 3) stay in motion the whole distance; 4) experience the ADKs in a new way. The last is not insignificant, I am looking forward to participating in an ADK event.

I had a beaut of a run in the Park on Monday evening. The weather was dynamite, clear temps in the 70s and breezy. LOTS of runners were out there, soaking it up.

And THANK YOU to VTR for driving through the Valley to join me for a reconnoiter of the ADK half marathon course. The full course would make this marathon a significant accomplishment for any runner, I think. There were hills after hills in the first 1/2, and I was sucking wind on the bike after the first few. The second half of the course (the 1/2 marathon portion) is flat for the first 8 miles, then mildly hilly. It runs right along the lake for about the first six miles, too. It is doable, I think, and VTRs positive attitude and learned recommendations were super encouraging.

Running tonight and Friday before the long weekend run. Will update again then.

Peace, fellas.

Humidity is a Bee-atch

So here's what I've been doing:

Mrs. FA and I got down to Bermuda last Sunday for a few days alone. We got out for a run on Tuesday morning. The humidity was impressive, so we didn't go far. Spend the rest of the day kayaking and snorkeling and so redeemed the short run. We spend three very active days down there eating fish and drinking dark rum, so it was a worthwhile getaway and overall healthy interlude, but for the rum.

Friday, I ran the hilly uptown loop of the Park on another humid day in NYC.

Today in the steaming Champlain Valley I set out from church and planned to run to the lake, a distance of about 6 miles. I stopped around mile 4.5 with painful blisters in my heels. I was wearing very low cut socks, and the tops of my shoes wore down the skin on my lower achilles. I stopped, took off the shoes, walked the mile to the house, found a better pair of socks, and finished the run. When I arrived, I probably spent 45 minutes sitting still in the lake, cooling down. It is about 89 degrees up here, and humid.

Happy to hear of Agricola's solid time at Falmouth.

Peace, fellas.