"There Is No Fight Club"

Time: 32:59
Avg HR: 152
Peak HR: 170
Calories: 526
Distance: 4.02
Start Time: 6:47 AM
Training Effect: 3.8
Temp: high-30s
Date: 10/2/07

"The first rule of fight club is that there is no fight club . . . "
"The second rule of fight club is that there is no fight club . . . "

With those lines I got sucked into a late night movie after watching the Pats beat up the Bengals. I didn't watch the whole of Fight Club, and did manage to get to bed before midnight but 6:30 came awfully quickly. Another thing that hastened the morning was some GI distress that kept rousing me from a fitful sleep. So, I was haggard this AM and not feeling so splendid as I ran my route. I got it in, and I didn't have to do anything that would get me arrested -- I, unlike VTR, do not live in a rural area. A good night's sleep is so key, for me at least, as my (not fleet) time for my 4 mile loop shows. Oh yeah, I actually wore my running jacket today -- the one with the light lining -- because it was pretty chilly out there. Fall deepens.

Leaf Peeper Half Marathon

It's really nice when a race coincides with a marathon training schedule, and the Leaf Peeper fit in perfectly for me. I had a 13 mile run on the schedule, and what better way to get it done than surrounded by cheering crowds, other runners, and water stations.

My plan was to use this race to test the whole concept of pacing myself early so I don't crash and burn at the end of my marathon. My pace was going to be 8 minute/miles, and my goal was a 1:45 time. I wanted to see what a consistent 8:00 pace felt like.

I ended up running with a couple of women from town who had a similar goal. We went out at about a 7:45 pace and held that for about 8 miles. It was faster than we wanted, but we all felt good and not stressed, so we kept it up. After mile 8, though, I was feeling antsy. I had seen a couple of friends ahead of me at the turnaround (this was an out and back course), and I wanted to push it and try to reel them in. When I checked my watch at the end of the 8th mile and saw an 8:11 pace, I knew it was time to take off, which I did with my fellow pace-setters' blessings. I ran at a consistent 7:30-ish pace for the final 5 miles and felt strong, knowing that this was the type of push I was "saving" myself for during the first half. In the end, I came in at 1:41:27, which was huge. I confirmed the strategy I want to use during the marathon, I beat my target, and I felt like I could do even better next time around.

In terms of the distance, I really enjoyed the half marathon. It's satisfying, but not as grueling (training or race-wise) as a marathon. It's fast, but not ungodly fast like a 5 or 10K. I'd highly recommend this distance for anyone looking for a new experience out on the roads.

Later boys.

Family Run 2

I met one goal this weekend which was to get out with the whole family for another family run. We did a little different route and had a nice time on a gorgeous day for a 30 minute trot. Mrs. Agricola started out blazing and paid for it at the end. She's getting stronger and as a result is having some trouble with the pacing aspect of her workouts. That's a good problem to have I think; and the pacing piece will work itself out. The kids were ensconced in the stroller with animal buddies and snacks. Child Two was very quiet, uncharacteristically so, and Child One sang "Bingo Was His Name-O" over and over again.
We had a good time and are looking forward to the next run.

I didn't get out for my trail run Sunday, but I did manage to make a huge pot of Chicken Curry and an apple pie, so the day wasn't a total wash.

Sunrise, Moonset

Time: 39:03
Avg HR: 155
Peak HR: 178
Calories: 643
Distance: 4.7
Start Time: 6:36 AM
Training Effect: 4.2
Temp: warm & humid
Date: 9/28/07

It was a gorgeous morning for a run. The eastern horizon was golden as the sun approached the horizon, and the big white moon was setting in the west in a beautiful early morning sky. It was bright, but still not full day light -- the sky was a beautiful blue, somewhere between the navy of pre-dawn and darker than the sky blue of a sun filled day. It was terrific -- the only thing that could have made conditions better better would have been less humidity.

The major thing in my run was that my quads got really tight and I stopped for a bit to try and stretch them out, but it didn't really help. They are still tight, and I'm not sure why. Anyway, I'm going to try and run both days this weekend -- tomorrow to make up for my sloth on Wednesday, and Sunday to start next week right. We'll see how motivated and true to my word I am -- though beautiful weather is predicted and I've got it in my head to run a trail near my house on Sunday.

Post work jaunt

I managed to squeeze in a quick 30 minute run after work and before Mrs. VTR went out for drinks with the girls last night. Nothing remarkable, except I was able to kick it in gear for the back portion of the out and back. 15 minutes for the out, 12 minutes for the back. Short, but fast. It felt good and cleared my head after a hectic day at work.

5-er

I got in a five miler with a colleague yesterday at lunch. Easy pace, good conversation, great weaather.

Missed the lunch run today, but I'm hoping to get one in at 5:00, although the weather is looking ominous.

Nothing more to report.

Big Weekend

So, we had to bail on the weekend with the Agricola family. Big little VT Runner got sick half way down, so we had to turn around and head back to VT late Friday night. A four hour drive that brought us right back home. Bummer, but we ended up salvaging the weekend with some plans-free family time which is truly a luxury. Of course the kids ended up having strep, but that's another story....

On the running front, I had my biggest weekend probably ever. I got in a 5 miler on Saturday and a whopping 21 miler on Sunday. The long run was great ("great" as in "painful but at least I did it" sense, not as in "fun") because Mrs. VT Runner piled the kids in the car and cheered me on at four different points between miles 11 and 21. I even ran with Big Little VT Runner riding his bike alongside me from miles 19 to 20. One of the biggest hurdles to doing this run was knowing that I'd be spending over 3 hours of prime weekend family time alone on the road. That the entire family rallied and joined in was huge. Without them, I couldn't have done it.

I also had an iPod on me for the second 10.5 mile loop. Mrs. VT Runner downloaded a bunch of NPR content (this american life, morning edition, etc.) because I thought I'd need a distraction. I couldn't bring myself to actually use the thing, though. My thought was that since I wouldn't be using an iPod for the marathon, I shouldn't use one now even though I wanted to listen to the segments. I'm glad I didn't, but I was intrigued by the little battle I was having with myself over giving in to the indulgence of the iPod.

One other point about the run. All last week, my back gradually tightened to the point that I was seriously worried that something was wrong. It wasn't a tweak, just a progression of pain. I thought it might impact my ability to run until Mrs. VTB suggested that I stretch. Novel idea, I know. I did the downward dog pose, and it got right at my tightness. After about a half hour of stretching the hammies, my lower back pain was gone. Now, two days after a 21 mile run I am less stiff and pained than I was all last week. It's amazing what stretching will do. I'm now doing the downward dog and a few other hammy stretches a couple of times a day, and the back pain is gone. Are we really at the age where stretching is becoming mandatory? Yikes.

New Week

Time: 38:28
Avg HR: 151
Peak HR: 173
Calories: 587
Distance: 4.7
Start Time: 6:36 AM
Training Effect: 4.0
Temp: high-40s
Date: 9/24/07

Well, I let two glorious days go by on CC without a run! VTR and his family had a change of plans at the last minute so we didn't do our long run, and then I did nothing but drink beer and eat badly. I'll let VTR fill in the details.

I got back on the train today and had a good run -- I went a bit mellow, with a nice kick in the last 800 yards or so. It was crisp and chilly and the sun was coming up and the whole experience made me happy to be outside. A Laurie Berkner line kept running through my head: "I woke up today and saw the sunrise . . . " It's a jaunty little kids song and it's a good running tune. I was almost tripped by a helium balloon . . . someone tied a pair of balloons to a soccer ball that was sitting at the corner of their driveway and as I ran by they blew down and started to wrap around my ankle. I stopped and pulled the thing off and avoided some true embarrassment. Tripped by a helium balloon . . .

Mindless run

I went for a lunchtime trail run with a buddy/colleague yesterday, and it was one of those times when I literally forgot I was running. We planned to talk shop during the run, which usually means blowing off the "important" stuff and talking about family, plans, etc. instead. This time we actually discussed work issues, and the time flew by. We got to the end of our loop and decided to tack on another 15 minutes. Very cool.

In all we ran for 45 minutes. The pace wasn't great, but it was good enough to sweat. I love it when the legs just kick into autopilot... and I hope we get plenty of that tomorrow morning!

Late Start

I got a late start this morning -- I didn't even get out the door until 7:02 AM. I slept until until 6:25, rolled out of bed at 6:33 and goofed around with Child Two for a bit -- we had a fun nose-rubbing session. I did my short loop given the time and it was neither my fastest nor my slowest trot. I felt really uncoordinated today for some reason. There was no smoothness to my stride, I felt like I couldn't hold a line and my right leg felt like it was performing differently from my left. It was really wierd, but I got out and some days that's all one can ask for. I want to go out longer on my daily runs which requires getting up and out earlier, but the darkness at 6 AM is thwarting me -- I need to stop sniveling and just get on it!

I'm looking forward to going long this weekend, let's shoot to be out between 7:30 AM and 8:00 AM. Phat, you should bring your family along too and all the kids can hang. Afterwards, we can have lunch or whatever.

Time: 26:20
Avg HR: 157
Peak HR: 176
Calories: 441
Distance: 3.8
Start Time: 7:02 AM
Training Effect: 3.7
Temp: high-40s
Date: 9/20/07

40 at 4:00

I missed my morning window, but got in another 40 minutes at 4:00 yesterday. It was a beautiful day, perfect for running.

I felt ok, but got passed by a guy like I was standing still about 10 minutes into the run. By looking at him, the guy should not have passed me so easily, so I stuck with him and had no issues with the stepped up pace. It was yet another reminder of the mental aspect of running. I was basically in la-la land, daydreaming away until he passed me. At that point, I simply chose to run faster and focused on my pace. This worked well while he was leading, but my pace dropped off a bit when I was on my own again. The work wasn't necessarily in the running; it was in remembering to run, not coast.

Anyway, I'm glad I got out. Check it off. Later.

CC Long Run

OK, so it's Wednesday, 9/19. Phat raises a good question:

What time on Saturday, 9/22?

I checked the weather and it's supposed to be in the mid-70s on Saturday. I say let's go at 7:30 or 8:00 AM. Thoughts?

Morning Run

I went out for 40 minutes this morning. It was my first morning run in a long time, and it felt good. The best part is knowing that I already got my miles in as I go through my day.

One of the cool things about this run was that there was a bunch of fog low in the valleys. We live half way up a mountain, so I was literally running above the clouds. It was a great visual.

Temp was cool, but not cold. This was the first time I put on the sweats and a long sleeve shirt, but no gloves or numbing that Agricola mentioned.

Nothing more to report from here.

Numb Hands

Time: 30.57
Avg HR: 149
Peak HR: 175
Calories: 478
Distance: 3.8
Start Time: 6:49 AM
Training Effect: 3.7
Temp: 40 F
Date: 9/13/07

Today was the coldest morning in a long time -- I put on a long sleeve top and wished I'd had a bit more insulation . . . before I start saying things like "winter's coming . . . blah blah blah . . . " let me just say that it's supposed to warm up again at the end of the week and then get chilly again. My hands were pretty numb today at the end of my trot, and, actually, feeling and normal movement didn't return until after my shower -- my joints were stiff from the cold. I had a little forgetfulness today: I was running along, thinking that I'd do my 4 mile loop but I got the cut-through street wrong (how many times have I run that route?). As I made my turn I was surprised at how quickly I arrived at the street -- that's because it was the wrong street, two blocks short of where I wanted to turn. I guess I wasn't fully awake yet. Another thing about today's run was that pebbles kept getting stuck in my treads, right on the ball of my foot and I had to stop a couple of times to scuff my shoe bottoms on the curbs to free the pebble.

Family Outing

Yesterday was a beautiful day, and the whole family went for a run. Mrs. Agricola has been running and building up her endurance. We've been going solo for reasons of differing running-fitness-levels and child care stuff, but yesterday we went out together, all four of us. Child One and Child Two rode in the stroller carrying various animal buddies, snack sacks and drinks. They didn't fight or complain until the immediate end and it was a great time with one exception.

For some reason, my kids love to take a spin around the block when either leaving or returning to the neighborhood. So there we were, geared up, loaded up, ready to run . . . and the kids wanted to go around the "blocky," as Child Two calls it. Rather than disgruntle the passengers before departure we humored them. The entire neighborhood was out yesterday and there we were, pushing a laden jogging stroller, wearing our running garb and feeling really self conscious . . . it was a funny in an uncomfortable way. We felt like total dorks.

We endured and hit the road. Mrs. Agricola set the pace -- though running with me she pushed it a bit more than she normally would have -- and recorded a PR! It was a good workout on the 3.3 route that I frequently run and post about up here. It was great fun to have a running buddy, three actually!

Cape Cod Long Run
VTR's family and mine are getting together on the Cape this weekend for some socializing. VTR needs a long run for the CCM and I thought it might be fun to get some people together to help him run it and take on a team approach to his long run. Let me know if you're interested.

Thanks VT

I got out for a 10.5 miler this Sunday morning. It was an absolutely beautiful day, perfect for running, hiking, any type of outdoor activity. Glorious. That's the word that kept coming to mind as I chugged along the mostly dirt roads of my new favorite loop. I felt lucky and thankful to be living (and running) up here in VT.

The run took a bit longer than I would have liked, thanks in part to a gastric emergency (I'll spare you the details), but I enjoyed the time element. Sometimes 30 minute runs can become a grind, something I have to get in and check off the list. Sure, they make me feel better, but they have a way of feeling like any other daily task or chore. The long run is different. When you're out on the road for 1.5 to 2 hours you have a chance to really observe your surroundings, your performance, and the various stages your body goes through during the run. My progression on Sunday went something like this:

- Miles 1 - 3: All downhill and feeling strong. Gorgeous views.
- Miles 3 - 6: Mostly uphill, tightening up. The views of the mountains and the smell of the crisp, fresh air inspire and push me ahead...slowly.
- Miles 6 - 7: Whoa. Stomach issues out of nowhere. Good thing I'm on a rural route.
- Miles 7 - 10: Feeling strong after the forced rest. Back on my local road. Thinking I might be able to hit my goal for the marathon after all. Ready to get back into the training.

It was a cool trip and an interesting progression to observe. I'd encourage you guys to break from the routine and go out for a long run sometime soon. Focus on the time (say a 1.5 hour run), not the distance and just let it happen. It's a great experience that will refresh your perspective on running. It did for me. And I'll bet you'll surprise yourself with your performance.

Later boys.

A Hard Slog

I got out last night for an hour. It was a beautiful early fall evening, temps in the 70s and the Park was not overly crowded. But it was a hard ride. I had no gas for it. I blame the plain fact that I frittered away the summer, really riding hardly at all, and we were out late Saturday drinking flagons of wine. So I am doing my penance with poor performance and sore muscles.

The days are setting shorter, gents, which means the trainer comes out from under the bed. Look in this space for ruminations on how the mind wanders while stationary.

The numbers:

Time: 1.05.27
Distance: 17.59 miles
Mx Speed: 24.1 mph
Av Speed: 16.1 mph
Mx HR: 171 bpm
Av HR: 146 bpm
Burn: 926 cals

Night Run

Went out Wednesday night and hit the pavement for a solid 30 minutes. Total distance was a little over 3.5 miles. Good run on a cool night with the stars out in full force and a bit of Milky Way in view. If I didn't have to focus on the road so much at night, I would have drunk in the beautiful evening sky the entire way.

Chilly Morning

Time: 37.51
Avg HR: 159
Peak HR: 175
Calories: 653
Distance: 4.7
Start Time: 6:33 AM
Training Effect: 4.4
Temp: Chilly
Date: 9/13/07

Today was a beautiful day for a trot. Crystal clear skies, low humidity and a nice crispness in the air made for perfect conditions. I felt good today but I felt sort of disconnected from my legs. I was aware of them but they didn't really feel attached to me. It was very odd. I was somewhat outside the entire experience for some reason and felt as if I were plodding. However, based on distance and time I was setting a pretty good pace. It was an interesting, semi-out-of-body experience.

Thanks to VTR and FA for reaching out to me over the past week -- you guys helped me out more than you know by your calls and emails.

Happy Rosh Hashannah, and a happy & healthy 5768 to any Jewish visitors.

Rain run

Appropriate that on Sept. 11, at least down here, we experienced a torrential downpour and I happened to be running in it with one of my buddies. Went out very hard for the first mile and and a quarter and felt it greatly in my lungs. The guy I usually run with really pushed me and it was a very rewarding half hour run. Covered a little over 3.2 miles.

Thoughts and prayers to a nation in rememberance.

Honor Run

Six years ago today Mrs. Agricola and I ran down the Brooklyn Promenade not 20 minutes prior to AA11 hitting the North Tower. The horror that was to come that day was already underway as we trotted through the streets of Brooklyn. By the time Mrs. A hit the showers reports were coming over the radio that a plane had hit the North Tower.

I've run each year since September 11, 2001 (with the exception of one year when I was sick). I do it to honor and remember the dead of that day and to let the powers that be know that we're still here, that life continues and that we don't forget.

I ran 4.02 miles today in 31:59. Mainly I ran to pay respects and mark the day. I hope to run on September 11 as long as I can.

Saturday 30

Ran a 30 minute out and back over the weekend. It was my first run in a while, and it took me a full 8 minutes just to warm up. Before hitting the 8 minute mark, every stride was tight and I had to work for every step. At 8 minutes, I took a few deliberate, long strides and things opened up. It actually felt good again for a while. At about 25 minutes, I tightened up again a bit, but finished strong.

I'm coming up on 4 days of off site meetings, so I'm hoping to get some early morning runs in. You'll see it here if I pull it off.

2 runs and a comment about safety

Went for a 30:15 run yesterday and it felt very slow. I am pretty sure I am on a 10 minute pace as I am just getting back into the running and not a very good stride. But I am pretty motivated with the CCM coming up and I have to change my sedentary lifestyle. HR 168

Sunday - Went for a 31:00 minute run this evening, but I did something different today. Went out and turned around after 15:30 and went for a negative split on the return. I did the return in 15:00 minutes and while it is not speedy, it did make me work a little bit harder on the way home. I ran just over 3 miles. I can see myself being much faster once I work out the kinks.

My word on safety. If you do not own a reflective vest or one of those reflective anklets and you run at night or very early in the AM, you must purchase them. Tonight I was running against the flow of traffic and we do not have many street lights so the road is very dark. A car took a right hand turn on to my road and was speeding very quickly and he could have easily hit me if iwas further out on the road. It is great to see cars from behind and in front of me flash their high beams when they are a hundred yards away. Your life is not worth saving a few bucks.

Whatever

I ran four miles today. I have no data. My watch went missing. It made the run difficult because I had no gauge of pace -- I think I went out too hard because it it was painful. It was not a fun run. Not much is fun right now . . .

Running....

Went out for a 3 miler today with some friends. A little hot out there but not bad. I came in second place to the other two runners. I think I need to get out and run more consistently, particularly with the Cape Cod Relay coming up.

Weekend Labor

Not much to report on my weekend running -- there wasn't much of it. I went Saturday for 4.02 and today for 3.3. A real lethargy set in over the weekend and I found it hard to motivate. I'm also discovering that if I don't get out in the AM, I don't get out in the afternoon. I'm also finding my current working situation less than ideal, bordering on the toxic -- incredible levels of frustration every day that are infecting other aspects of my life, running included. I need to make a change, and am working hard on the search front.

Saturday Data
Time: 32.39
Avg HR: 153
Peak HR: 175
Calories: 523
Distance: 4.02
Start Time: 8:04 AM
Training Effect: 3.9
Temp: sunny & dry
Date: 9/1/07

Tuesday Data
Time: 26:03
Avg HR: 152
Peak HR: 177
Calories: 403
Distance: 3.3
Start Time: 6:44 AM
Training Effect: 3.5
Temp: sunny & dry
Date: 9/4/07

Labor Day

I got out today with an old friend who took up cycling recently for better overall fitness, so she and I are pedaling in the same direction, so to speak. She led us up this bike path in Westchester that I recalled traveling by bike with friends way back in the eighth grade, in the days before we wore helmets, and the weather today, just as then, was so fine. After the ride we had a BBQ feast, three couples, eight kids, on a big back porch. God bless Labor Day.

The numbers:

Distance: 19.44 miles
Time: 1.32.53 hours
Mx Speed: 20.5 mph
Av Speed: 12.5 mph
Mx HR: 173 bpm
Av HR: 134 bpm
Burned: 1203 calories

Heat

I got out on Wednesday for a slow 6 miles at lunch. This was a day that having a running partner pulled me through. I knew I should run, but it wasn’t until my buddy called with a non-descript, “You runnin’ today?” that I committed to it. I thanked him for calling me out, even if he didn’t know that’s what he was doing. Without the call, I could have bailed…easily.

So, we did the run, and it was HOT. Way hotter than I thought it would be. We stopped to walk 3 times – he called T.O.’s twice, and I called it for the final break. Not my best run, but we made it. Some days, making it out (and back) is what matters.

Later boys.

Five Plus

I couldn't find my HR belt today, so no data beyond time, 41:35, and distance, 5.2 miles. After about 26 minutes I found my groove and fell into a nice rhythm. I've had a choppy couple of weeks that have me running less than normal but I'll get back on it. I'll shoot to do another 5 on Saturday and then I'll be back in the swing.

Anybody else noticing the seasonal change affects your ability to get out of bed? I think it's the light changing (I have no idea, honestly) but it gets harder and harder to get out of bed as the light diminishes. The weather is gorgeous though and it would be a total bummer to let it go to waste.

There but for the grace of dog, go I

I got out tonight at 7:35pm and the curtain fell pretty quickly; it was dark by 7:55. So there I was, pedaling through the Park in the dark, just passing the Guggenheim when a profoundly oblivious woman stalked across the road with a giant shaggy dog, about 25 yeards ahead, directly into the vector off three guys who had just passed me. The middle guy hit the brakes so hard he went bike over ass over helmet, landed on his right shoulder and hadn't come to a complete stop before the woman started blaming him for reckless cycling, climate change et al. Nearly a dozen passing cyclists came to his aid, which was pretty cool, this being NYC, after all, as well as an older runner who appeared to be an orthopedist, which did not surprise me one bit, this being NYC, after all. Everyone agreed the orthopedist had rank so we sped away.

Adventures, fellas. Central Park is full of them. I am getting out Labor Day morning with a friend on a 30 mile loop trail up in Westchester County, and looking forward to that.

So I took a slow second lap and called it a night. Strangly, the heart rate monitor wouldn't give up my average amd maximum heart rate but provided a level of alternative detail I've never seen before. And so the numbers are:

Time: 0.54.39
Mx Speed: 23.3 mph
Av Speed: 14.7 mph
Distance: 13.34 miles
Burn: 746 calories

Hard: 19.30
Moderate: 27.44
Light: 8.02

(I presume these last three stats are judgment calls on my heart rate....)

Ride to blog...

One hour

I got out for a one hour loop today at lunch and felt great. After running two 5K runs in the past 14 days, I finally felt ready to get back out there. The weather was perfect at about 75 - 80 degrees, with blue sky and a slight breeze. My legs felt fresh and my lungs felt fully recovered after the much needed time off.

Agricola, at the very beginning of my marathon training, you stressed the importance of listening to your body. I'd add that you need to listen to your psyche, too. You have to be ready to run, to want to do it at some level (even as you dread the first steps). Today was just one of those days when it all clicked. I'm savoring it now. Who's next?

Mini Me

For my first ride since Bastille Day I took the elder little artist for a spin in the Park early this morning. It was a successful outing, the first time she didn't need help getting up the hills. We stopped a few times, but in all she was a trooper and loved it and it was truly sad and delightful to see how strong she's grown.

As I figured she'd need me to hop off and on my own bike a few times, I rode the mountain bike I acquired during the first Reagan administration. That was odd. Heavy. No toe clips. The saddle was comparatively comfortable. But as I watched all the roadies whiz past us, I longed to ride again. I am blocking out time and hoping this will be my week.

More on that later, fellas.

It's about time...

Not only have I brought procrastination to new levels with my lack of running, I can't even write the damn post until 6 days later! I finally got my butt out for a quick run last Sunday. The running took 23 minutes, the prep and cool down took about 3 hours. Most of this time was spent trying to figure out my HRM that hasn't been touched in 5 years. I almost went out and purchased a new one but convinced myself that I need to show some dedication to running for at least a month before I up the geek factor on my watch to Agricola levels. The weather was perfect for a run, mid 70's, and the sun was shining. I ran the outer loop of my neighborhood which is, unfortunately, the only route I have. One of the many contributors to my lack of running is my neighborhood. I'm boxed in by a narrow winding cart path of a road that I would have avoided even in my H.S. days. My goal for the next few weeks is to run 2-3 times p/week.

Distance: No clue
Time: 23:55
Avg. HR: 155

Running through the Mts.

Hi all,

I had a very nice run in Jasper National Park in Alberta, Canada yesterday morning. Straight down the main street called Connaught and just out of town. As I was completing my half way point of my 28 minute run, a beautiful 16 point male elk came in to sight. Several cars stopped to check it out and I just kept running, knowing I would be able to see it again when I ran back. Huge antlers and a beautiful animal. Made my morning as I watched the sun peek through the mountains. I highly recommend the Canadian Rockies to anyone willing to make the trek. It has been a remarkable trip!

Fumes

Time: 32.46
Avg HR: 157
Peak HR: 178
Calories: 564
Distance: 4.02
Start Time: 6:32 AM
Training Effect: 4.1
Temp: warm & HUMID
Date: 8/22/07

Work has been a zoo -- absolutely no fun and incredibly frustrating. I've been pretty much flat out for the past month and there's no respite in sight. You've got love working at a small time shop where everyone thinks they know what they're doing . . . sometimes I really miss the huge agencies and huge clients of NYC -- actually all of the time, Boston is a piker-advertising town.

The long and the short of it is that I end up spent on Fridays, running on fumes.
Couple that with not getting enough sleep last night and today's run was a bit challenging. I tried going out slower but seemed to be running harder based on my numbers. I never really got comfortable -- snot was pouring out my nose, my left eye watered like a faucet (and has been through the latter half of the summer), my throat was filled with gunk, my shorts were riding up and it was nasty humid . . . so, yeah, I had a great time today, with my dear friend, Running . . . hiking and camping tomorrow, so probably no run this weekend, but we'll see. The weekend can't come soon enough.

A Couple of Good Articles

Great article.

Coffee, anybody?

Check it off

I got in 3.1 miles today. It took about 25 minutes and was completely, 100% uneventful. The only event was the fact that I did it. It's all about just getting out there for me right now as I get my "routine" back on track.

I will say that my muscle memory is still intact. My first few strides felt completely natural. Not that it's all that complex to run, but I felt so comfortable doing it -- as if my body knew exactly what was coming, what I was asking of it, and got right in line. Not sure if I'm explaining that very well, but it was a cool feeling. I took it as a small reminder that even though I'm in a bit of a lull, I have put in a lot of work and miles. I am a runner. That was the feeling.

Has anyone else experienced that?

Cape Cod Marathon Relay Team

I've signed up for a Cape Cod Marathon relay team. We're in and I've included a bunch of you on the team. VTR is running the whole thing. The folks from this site who are listed on the team are:

Runner's Hye
Bennu
Phat
Agricola

I included someone else just to fill in the fifth spot but he won't run because he doesn't run but I had his work address and so signed him up. I used everybody's work addresses. There's an open spot for anybody else who wants to join. The date of the run is Sunday, 10/28. We will run 5 legs varying in length between 3 and 6 miles (approximately). Details are here.

Getting back

I ran the Tuesday night trail race last night after about 10 days off due to a slight head cold and the need for a break. I came in with a decent time (22:21 for the 5K), but I wasn't exactly feeling it. My lung capacity was definitely down and although my legs felt strong, my head wasn't into the race. I would chant my little mantras, but I didn't quite buy into them. Today, I had time at lunch to get in a nice run, but passed. I guess I'm slowly working my way back into running, but motivation is definitely an issue. I'm glad to see that others on this blog are in the same boat.

On a more positive front, last night was an absolutely beautiful run. The course takes us through old fields, rolling hills, and woods with an unobstructed view of Camel's Hump at the start/finish. It was one of those nights that I was awe-struck by the scenery. VTRunner child#1 must have been similarly inspired. He finished second in the "cub" race,a nd was very proud of himself... although I think he credited his breakthrough performance on his new purple cape, not the scenery.

Back At It

Time: 32.17
Avg HR: 153
Peak HR: 174
Calories: 464
Distance: 4.02
Start Time: 6:19 AM
Training Effect: 3.81
Temp: August morning chilly
Date: 8/22/07

Well, I got back at it this AM with a rather brisk trot -- both in terms of pace and temperature. August mornings, such as today's, always remind me of being a kid and working trees -- the mornings near the end of summer were always chilly. I like it. It's a good way to prep for fall, less sun, and more cold. It's amazing how fast the summer has gone. It doesn't seem like that long ago that we were celebrating the return of warm weather . . .

I felt pretty good but I did feel a bit of a drop-off from my hiatus. I'm not sure it's related to the time off, per se, but more likely the result of my mysterious cold/allergy bout. I'm still mighty congested, and this AM was the first in the last 6 that I actually felt up to running. I needed to get out regardless though because I definitely felt laziness sliding back into me -- it's nice to sleep in, it's nice to have an extra 40 minutes in the AMs . . . be gone laziness! Run! Run! Run!

I put on new shoes today for the first time in years, literally. I got the next gen of my New Balance 1221s, the NB 1222. They seem pretty good, but the lacing system is a bit different than the 1221s, and I wasn't able to get them as tight, in the right places, as I wanted to -- that will come with breaking-in though. My other shoes were so old, that NB is actually up to the 1223 -- I got these at the NB outlet. I loved the 1221s and am sad to see them go.

Seasonal Woes

I don't know what it is, but every time the seasons start to change I become achey, stuffy and generally lousy feeling. I'm not sure if it's a viral or bacterial thing, or the shifting pressure, changing air or new allergens that trigger my symptoms and knock me for a loop. I haven't run since Thursday of last week. Lat Friday, I awoke feeling nasty and it carried through the weekend. Non-sore legs and gorgeous weather on the Cape, made me psyched to do my five mile loop but I took a three hour nap instead on Saturday. Sunday I laid around all day doing nothing until I helped prune some trees with my father-and-brother-in-laws. I was totally out of it, all day -- lethargic, unmotivated . . . blah. Yesterday would have been a stolen day. Today would have been my actual on-day but I felt less than chipper again so bagged it. Tomorrow is Mrs. Agricola's day so Wednesday will mark my return -- as long as my seasonal woes have come to an end.

Phones home?

There's an interesting "debate" on boston.com today about the use of headphones while running. I personally don't chose to listen to tunes, but I'm not against it. I prefer to zone out by getting into a rhythm with my breathing, observing random thoughts, repeating various mantras, etc.

What do you guys think? Should headphones be banned at races?

Check it out...

http://www.boston.com/news/globe/living/articles/2007/08/20/a_running_debate/

Near Bail

Time: 37.46
Avg HR: 154
Peak HR: 174
Calories: 617
Distance: 4.7
Start Time: 6:40 AM
Training Effect: 4.1
Temp: 60 & humid
Date: 8/16/07

I nearly bailed this AM. I was dragging, as evidenced by my late start time and while getting dressed in the kitchen -- yes, I get dressed down there in the AM in an effort not to disturb the family -- I nearly went back to bed. The blog, and my desire to improve won out. I had intended to do my my 5 mile loop and compromised on a little shorter one. I felt slow, but my pace was pretty good. I moved up a training class on my watch -- I was at 6, but now am at 7. Not entirely sure what it means, I'll research and get back to you. My left hamstring is still somewhat sore, but my quads felt pretty good -- just tired, not sore. I may take the rest of the week off, but I'm going to be on CC again this weekend and wanted to do my 5 mile route down there. We'll see how the legs feel Saturday AM.

Recovery

Time: 26:39
Avg HR: 150
Peak HR: 166
Calories: 370
Distance: 3.3
Start Time: 6:27 AM
Training Effect: 3.7
Temp: low-50s & dry
Date: 8/14/07

I did my short route this AM. It was more for recovery than fitness. I'm a little sore in the quads and hammies but looking to run through it. It will be good for leg strength. Things felt pretty good by the end, though it's all a bit sore/tight right now. I could actually see my breath in places this AM -- it was a little chilly. Fall is coming.

Falmouth Road Race

Alright, I've been talking about this for weeks, and working towards it since January. I was out of shape and overweight, and I needed to train to run this thing. I first ran this race in 2004 -- I was happy with my time, then. I ran it in 2005 and 2006 and was not happy with my time. I was happy with yesterday's run, I covered the 7 miles in 57:05 (by my watch)and 57:10 by the (un)official clock. Regardless, my average/mile pace was 8:09 or 8:10. Here's some data and where I finished:

There were 8,941 finishers (top 15%)
There were 4,879 men (top 20%)
There were 4,288 19-39 year olds (top 12% -- incl. women)
(I'm not giving the actual line here because I want to remain anonymous on the web, by and large. The folks who know me can look me up for the official info)

Here are my splits
Mile 1: 8:25
Mile 2: 7:53/16:18
Mile 3: 7:55/24:14 I messed up timing on 2-4, so this is slightly estimated.
Mile 4: 8:02/31:16
Mile 5: 8:12/40:29
Mile 6: 8:18/48:48
(10K): 50:40
Mile 7: 8:16/57:05

The race can be blown in the early miles as they are mainly rollers and I think I got in a bit of trouble there. You can see I was flagging a bit on 5-6 -- but I finished 6-7 faster than I went out, and there's a big old hill at the end. I gave it a good kick up the final hill (training and visualization helped on this) and I passed a couple of people on the way up who didn't catch me on the way down. I finished with a good kick. Overall I'm really happy with this result.

Tune-up

Time: 26:08
Avg HR: 152
Peak HR: 171
Calories: 392
Distance: 3.3
Start Time: 6:16 AM
Training Effect: 3.8
Temp: cool
Date: 8/10/07

Short brisk run. Short brisk post. I'm ready for Sunday.

Passing bikers?

I went out for a quick four miler at lunch today. Nothing to report, except that I passed two bikers on the route. They were an old couple who originally passed me while I was resting at my turnaround point on the local bike path. I had a hunch I might catch them, but I hoped I wouldn't.

When I closed in on them, I seriously had to consider the etiquette of the situation. I mean how demoralizing would it be to be passed by a runner while you're pedalling along on your bike? I also had to consider whether I could continue to gain on them after passing by. I did not want to play the obnoxious guy passing bikers only to be passed myself after running out of gas. After sorting this out, I went for it. Ok, "went for it" might be a little strong. These guys were crawling to the point that I half expected them to fall over in front of me. So, I continued on, passed the woeful bikers and finished the run. It was an entertaining situation.

Here are the stats:
4.2 miles
32:41 minutes
2 bikers passed

In case I the day gets away from me tomorrow, I want to take a second to wish Agricola luck at Falmouth this weekend. Tear it up! Sub-60 baby! Looking forward to the full report.

Logging miles and gadgets

I managed to squeeze in a 7.5 miler at lunch today in weather that was pushing 90%+ humidity (at least it felt that way). My time was somewhere around 1:02, and luckily I had this little gadget to help me stay hydrated and get through it.

http://www.amphipod.com/320/320.html -- Highly recommended after 2 uses. It is easy to use, has an expandable zip pocket for Gu, Powerbars, money, id, whatever. It also seems well-designed because I hardly knew it was there.

Drizzle

Time: 32:37
Avg HR: 153
Peak HR: 172
Calories: 494
Distance: 4.02
Start Time: 6:29 AM
Training Effect: 4.0
Temp: warm and drizzling
Date: 8/8/07

It was a drizzly morning today and it drizzled on me the whole run. It was a classic, humid summer morning rainfall -- big drops, spaced far apart falling from a leaden sky that looked like it would open up on me at any moment. It did open up, but about 10 minutes after coming in the house. Nice timing.

I've got one run and four days to go before Falmouth. I know it's only a 7 miler but I'm pumped for this race and hope the weather permits me to blaze it -- though I'm afraid that it's going to be hot and humid and if it is that will change my strategy a bit. As far as my remaining run it's scheduled for Friday and I'm going to ease up a bit and go short and (maybe) slow in a short taper before the race.

What a thrilling post.

Trail Racing...Family-Style

Every Tuesday night during the summer months, the Catamount Outdoor Family Center (http://www.catamountoutdoor.com/) hosts a 5K trail running series, which is a riot. Competitors range from local high school cross-country teams (these guys fly!) to a husband and wife in their mid-80's to recreational runners like us. They have two courses which run on single track trails through old farming meadows and woods. Both courses are beautiful, although one is a killer with lots of hills and switchbacks.

The races are truly a family affair. The owner of the Center and his grown son manage the race and are out there every week. Spouses often alternate running and watching the kids on a weekly basis, and there are two shorter races for "cubs" (age 0 - 6) and "cadets" (age 7 - 12).

The entire VT Runner family typically runs a bunch of these races each year, but this was our first one of 2007. VT Runner the elder (4.5 yo) has "raced" for the last 3 years, but has always alternated between running, walking, being carried, picking flowers, rolling in the long grass, and/or bursting into tears at the starting line. We really never know what to expect. Last night, he surprised us all by charging the race (probably about 100 yards long) and having a ball. He had so much fun, that he ran the route no less than 5 times and was a ball of sweat by the time my run was done. He did not want to stop running, and even raced to the car. VT Runner the younger (2 yo) also "ran" the entire route a couple of times and was very proud of herself. I was proud of them both.

My race (Mrs. VT Runner had kid duty last night) was also fun. I ran a 22:26 for the 5K route, alternately shadowing and leading a couple of guys at a steady but hard pace. At about the mid-point, I needed to focus to keep pushing, so I started repeating a mantra to myself, "No fatigue in the legs, no fatigue in the lungs," but quickly changed it to "Strong legs, strong lungs" because I didn't like saying the word fatigue. Can you tell how strongly I believe in the power of positive thinking/imagery in running?

I really needed the help for the last 1K because I ran my 3rd kilometer as if it was my last. I still don't know how I turned a "3" into a "4" on the 3K mile marker sign, but the mistake was painful. In the end, I guess it turned out OK because I posted my fastest time ever for this 5K. I think I was inspired by the kids' performances. How cool is it to be at the stage where we can truly share our passions and activities with the whole family? I have a feeling it's only going to get better from here.

When you gotta go

I woke up Saturday morning, had a small cup of coffee, and hit the road for my long run of the week, an 11 miler at a comfortable pace. I did an out and back that offered views of Lake Champlain at the turnaround point. Unfortunately, this run also offered a gastro-intestinal revolt at said turnaround, the longest point from home. With no bathroom in sight and TONS of poison ivy lining the trail, I clench-walked one painful mile before finding a solution to my predicament. No need for details here, except for the fact that I ran the remaining 4 miles with only one sock. You do the math.

Oh, the joys of running.

On a completely different front, I had a massage today to work out some shoulder/back issues I've been having (residual pain from a waterskiing-induced shoulder separation 2 years ago), and my masseuse made an interesting observation. She was working my neck area while I was on my back, and she said she could tell I was a runner because of the muscles in the front of my neck and around my collarbones. Apparently, runners' intense breathing, especially on longer runs, develops these muscles in a special way that isn't found on non-runners. I couldn't tell you what the difference is, but I thought it was really cool to have her notice a physiological trait that specifically id's me as a runner.

Running on Sunday morning

Just went for a 26 minute run on Sunday morning and I felt slow and tired, but at least I got out there. Hope to get in 3 runs this week...

Saturday/Monday

Saturday
Time: 51:54
Avg HR: 158
Peak HR: 182
Calories: 838
Distance: 6.2
Start Time: 6:51 AM
Training Effect: 5.0
Temp: warm
Date: 8/4/07

I set out on Saturday AM for my second 50+ minute run before Falmouth. It went really well. It was a bit slower overall (about 39 seconds total) but I had no walking portion to get back on track, and the last hill was easier this week than last. I think it made a huige difference getting out an hour earlier because it was that much cooler, and the air was also drier this week than last. I noticed a difference in my runs in-between 10Ks. The longer run does so much to help the conditioning. I'm psyched I bucked up for these and got them in.

Monday
Time: 30:53
Avg HR: 148
Peak HR: 169
Calories: 422
Distance: ~3.8
Start Time: 6:41 AM
Training Effect: 3.8
Temp: cool -- classic August Morning!
Date: 8/6/07

Today was a day I felt the effect of the longer run that I mentioned above. It was a moderate run, just under four, in a time of about 8:07/mile. The HR was within a very comfortable range and the run felt good. It's as if I've turned a definite corner and it feels good to be here at this point in my training: two more runs this week and 6 days until Falmouth . . . I'm feeling good.

Through the woods

I got in a quick three on the trails near the office yesterday. It was a hot one up here in VT (mid-90's), and the sheltered wooded paths provided some relief.

Nothing more to report on the running front. I'm just chugging along getting the miles in.

On the work front, I'll mention that today is the first day of Burton's annual summer tent sale, and it is a scene! They're rolling with a Nascar theme, and the staff is taking it to the next level -- sporting cut off half shirts and handlebar mustaches, serving pulled pork sandwiches, blaring classic rock. There's even a real Nascar-type racecar and racing video games. The doors opened at 7AM, and when I got here at 8:45 the line was still probably 200 yards long and wrapped around the parking lot. People apparently got here at 5AM, and I saw one tent. Scattered throughout the crowd, I saw kids who were literally glowing, arms full of snowboards and bags bigger than they were full of gear. It's a good day to come to work when you see the passion of the customers literally on your doorstep.

That's all from here. I have 6 miles on tap today. We'll see how that goes.

Nice Run

Time: 35:00
Avg HR: 153
Peak HR: 173
Calories: 528
Distance: 4.3
Start Time: 6:24 AM
Training Effect: 4.02
Temp: warm & humid
Date: 8/2/07

Today's run was a beauty. I went on the first mile in 8:37 and that set a nice pace for the rest of the run, though based on average pace/mile it sped up over the course which is good. I don't know if it was the long run on Sunday or what, but today felt good. The only downer was a blister on my right foot -- either the footbed in my sneaker was shifted or my sock was twisted. I'm not sure what it was and I'm not worried -- duct tape can fix all.

Hot 11 and a Slow 6

This will be a quick post for me. I made it out for a hot 11 mile run on Sunday in which hydration was an issue. I made it fine and drank a bunch after the run, but just thinking about my lack of fluids was distracting during the event. Why is it so hard to drink water these days?

I pulled an impromptu 6 miler with a colleague yesterday, and it was a grind for both of us. He had to stop a couple of times, and I appreciated the rest. My legs were tired from the long run the day before. I'm going to get out of work a bit early to get a quick three in today just to stay on track. I'm 6 weeks into my 18 week training program, and I've only run half of the required miles. I'm determined to get back on track. I feel good, but the training is a wicked (yes, wicked) time suck.

Over and out.

Last of July

Time: 31:15
Avg HR: 152
Peak HR: 173
Calories: 474
Distance: 3.7
Start Time: 6:24 AM
Training Effect: 4.0
Temp: foggy and humid
Date: 7/31/07

Got a moderate run in this AM. It felt pretty good though I was feeling the Sunday-10K. The first 90 seconds of this run felt like an eternity to me for some reason and I wasn't sure how I was going to run for 30 minutes. I passed a woman on an uphill and that gave me a little boost and on I went. It was really foggy this AM and though my alarm went off at 5:30 AM I rolled over for a bit until it burned off a bit by 6 -- the 'hood was completely blanketed by fog and I couldn't see a thing outside my window when I first awoke.

It was so humid today that at the end of the run, sweat or atmospheric moisture was condensing on the hair on my arms and legs. I don't know which it was -- though I think it was atmospheric moisture because the droplets were tiny, perfect spheres. It seems counter intuitive that while hot and sweaty one would have condensation on his arms and legs. The only explanation I can figure is that the hair on my arms, soaked in sweat was cooler than the air and therefore things were condensing. That's it for Mr. Science. Five more runs before Falmouth.

10K

Time: 51:18
Avg HR: 162
Peak HR: 180
Calories: 835
Distance: 6.21
Start Time: 8:01 AM
Training Effect: 5.0
Temp: hot and humid
Date: 7/29/07

SO I got one my needed +50 minute runs in on Sunday. I lounged for a bit in the AM and it was really too hot to do so. I just need to get up and go early. I sweated for probably 40 minutes after finishing -- and not just droplets on the brow, i mean soaking through my shorts so it was like I'd been swimming, running down my back and dripping off of finhertips. I must admit that I walked for about 1 minute to get everything all aligned again at around the 5 mile mark. Also . . . the front of my shirt was blood stained at the end -- the dreaded chafed nipples. I'll do the route again this Sunday in my final long tune up Falmouth which goes off on 12 August. All in all though, I think I'm in a good place for my goal of sub-60 if all goes well. I also feel pretty good today, not much soreness in the legs though I am enjoying my off day but looking forward to tomorrow's trot which I'll probably keep on the shorter side.

LDT Validation?

The Wall Street Journal (hard-copy)had an interesting article in yesterday's Personal Journal Section about the effects of social networks on peoples' weight gain. The study found that weight gain in one individual within a socially linked network can lead to weight gain for other members of the same network. They found this to be true even among people who live one thousand miles apart and see each other but once a year. The researchers described this networked weight gain as a "social contagion."

The research team is considering exploring whether or not networks function in the same way for weight loss and healthy habits. They believe that there is a positive correlation as well, and cite Weight Watchers and an experiment in a county in North Carolina where 63% of the population is obese and 150 folks in one town lost weight, together -- 1,450 pounds in ten weeks (10lbs/person/week).

The article ended by stating that some of the people whom they interviewed who had become overweight together also lost weight together when one of the network members decided to do so. There is a powerful sociological impulse to look at connections and both model and then validate your behavior through them.

See, Long Distance Training is onto something and we didn't need to spend millions of dollars to prove a point. Keep running/riding, and keep blogging.

Ahh, if running were just easier...

then I might actually get out every day. I agree with Agricola's assessment that it is better to just get out of bed and get your butt moving. i did it yesterday and hit the road by 6 AM. I am a slug though and I think a snail passed me on my morning run, but it was nice to get the muscles stretched out. This summer I have already encountered some old age creeping in and have had several aches and pains that have previously remained hidden.

I hope everyone is having a great summer and I will keep hitting the road when I have the chance.

Mental Game

Time: 35:26
Avg HR: 154
Peak HR: 178
Calories: 591
Distance: TBD
Start Time: 6:03 AM
Training Effect: 4.5
Temp: 62 F (90% Rel. Humidity)
Date: 7/27/07

This is such a mental thing, running. Yesterday was my day, but I couldn't do it. Like last week, this week has been a grind at work that's leaving me mentally (& physically) tired. Child One lost her stuffed kitty, Meowser, on Wednesday (we found her the next day, it's a good story). We were so bummed out about the possibility of losing Meowser that we were both just wiped. It sounds crazy but that added bit of baggage just kept me in the rack -- i was up at 5:30, I couldn't roll out though.

So, I went today. I took it easy in the first third or so, ran a decent hill and then just sort of fell into a good pace with a strong last mile. It was humid again but this Friday it didn't destroy me. I'm just focusing on heeding temp/humidity and the signs from my body about how to proceed. I need to map this course to get a sense of distance. I'm enjoying the running-for-time thing but without any exact understanding of distance I'm not sure where I stand in relation to my goals for the Falmouth RR which happens in two weeks. That's created a bit of anxiety for me. I'm looking to get a 50-53 minute run in this weekend -- maybe tomorrow to up my weekly run count, or maybe Sunday to start next week strongly. I'll let you know either way.

Catching up

Since my last post, I've managed to get in runs of 6, 11, 3, and 3 miles over 8 days. The crazy thing is that I'm still behind according to my training schedule. I've enjoyed all of the runs for different reasons, so I'm not yet feeling the grind. What I am feeling is the challenge of fitting it all in. Work is picking up pace for all sorts of reasons (most of them good), socializing with family and friends is in high gear, and running literally gets squeezed. It's not due to lack of motivation, ability or desire, rather it's all about the clock that won't stop speeding by. Have I put off the inevitable for too long? Are 6am Agricola-esque runs in my future?! Say it isn't soooo!!! I'll fight the dawn patrol until the end. Until then...

Later boys.

Adaptation

Time: 35:46
Avg HR: 151
Peak HR: 174
Calories: 539
Distance: ~4 miles
Start Time: 5:50 AM
Training Effect: 4.2
Temp: 62 F (94% Rel. Humidity)
Date: 7/24/07

Today was another really humid day so I adapted my pace and took it slower. It worked and I was able to run where I wanted to, and finish the whole, planned route. It was a bit tough on the breathing front but going out for first mile at 8:52 was wiser than 8:15 -- which is what I did last Friday. I had capacity to pick up the tempo in the later portion of the run and finish strong. I haven't done the pedometer for this course so I don't have an actual per-mile-pace, but the tempo picked up over the last half. All in all, it was a good run.

VT-127

I took a lovely 35 minute run up VT-127 this Saturday. I had to redeem myself after my horrid run on Friday AM and it was perfect weather to do so. The scenery was nice with frequent glimpses of Lake Champlain along the way. I love running in new place and this was a road that I've never run down before -- I've only ever driven to one spot and then turned down another road -- so it was all new to me. It was great and so refreshing to run someplace new. It was also interesting to see the eclectic mix of suburban-style split levels, mobile homes and old 19 century brick houses that makes up the architecture in that neck of the woods. The road had a pretty wide shoulder in both directions and it wasn't as hairy as running on country roads often is. One of the more interesting things that I saw along the route was a large wild-grape patch -- it looks as if the wild grape harvest will be pretty good.

Devoured

Time: 30:06
Avg HR: 160
Peak HR: 180
Calories: 526
Distance: 3ish miles
Start Time: 6:15 AM
Training Effect: 4.5
Temp: 62 F (92% Rel. Humidity)
Date: 7/20/07

Well there have a been a string of very positive, I love running/working out posts up here so let me interrupt the love fest with a tale of woe.

I ran for 30 minutes today and it was pretty much utter misery from the get go. I bailed near the end but am glad that I ran for 30 minutes which is what I told myself to reach from about 18 minutes on . . . I'd say the breakdown was 80% mental and 20% physical. On the mental side it's been a tough week at work prepping for a client pres yesterday; I left with a migraine on Wednesday; Child Two took a header off the bed yesterday morning and that was scary and stressful.

The weather was super humid and it felt like I was trying to breathe underwater the whole run. I went out too hard for the conditions and just didn't have the mental capacity to finish. I've said it before on this blog sometimes you eat the mile, sometimes they eat you -- today I was devoured.

3-ish

I hit the trail for 3 or so miles at lunch today. I linked up with a colleague/friend, which made the run much more enjoyable.

A couple of funny items from the run. First, we got lost on the trails. We weren't lost in a we'll-never-make-it-out-alive kind of way because the entire park consists of three intersecting loops (think clover) that take a total of 35 minutes to run at a slow pace. It was more of a crap-we-have-to-run-longer-to-get-out-of-here situation. There's nothing worse to me than not knowing where or how long you have left to go on a run. The uncertainty of distance combined with the certainty of running wrecks my concentration, reiterating yet again the mental aspect of the sport.

The other funny item was my conversation with the colleague at the end of the run. He noted that at the beginning of the run, he thought the pace was going to be a little too fast for him to keep up. I was surprised by this admission because I felt like he was leading the pace at the start. To me, that exchange was a solid indication of a good running partnership and a good run. Both of us, spurred on by the other, pushed harder than we might have and ended up with a great workout.

Bachelor Run

Time: 37:52
Avg HR: 157
Peak HR: 177
Calories: 611
Distance: TBD miles
Start Time: 5:50 AM
Training Effect: 4.6
Temp: 58 F
Date: 7/17/07

Three fourths of the Agricolas were on Cape Cod yesterday, so I was bachelor guy last night. I missed my family but it was pretty relaxing last night, lounging on my porch, reading. I got to bed fairly early and out of the house with no distractions and no dirty diapers.

I need to run more, but I also need to stop partying. Last week was a party week, awash in cake and beer . . . not exactly optimal training diet. Anyway, I went out on one of my newer routes and it went pretty well, pretty quick. It's in the 4-5 mile range, probably middle-4s. There were tons of bikers out today, 3 pelotons of about 70 riders total went zipping by me today. No offense FA, but bikers are unfriendly. They look at me and I at them like alien creatures. Maybe our unfriendliness is just a mirror back at our ourselves -- maybe I'm an unfriendly runner. I was influenced by VTR's post about eye contact and testing a hypothesis on my trot.

The bikers are pretty superior and unfriendly -- I think it comes from the complexity and cost of their machines. They at least stare at you, but give no sign of recognition
The runners 'round here typically give a wave or some sort of nod, smile etc.
Some The friendliest and un-friendliest folks are the lady fitness walkers in their cotton tee-shirts and shorts. They can go either way: big happy smile, or utter disregard/lack of acknowledgment.

Sunday Six

I got in a six miler on Sunday afternoon, which was a feat considering the day consisted of the following:
2 donuts and 2 coffees for breakfast
post-donut waterskiing
2 hotdogs with chips for lunch
sailing with requisite beer

I felt surprisingly good on the run, but mainly just felt good that I made it out after a busy day.

My observations during the run were all about the other folks I saw along the way. I encountered about 4 cyclists, 3 runners and 2 sets of people just out for a walk, and only 1 runner and 1 cyclist even made eye contact with me, never mind waving. I was pretty shocked at that. I always feel some level of kinship with others on the road, whether they're running, riding, walking, whatever. Yesterday, no one shared this idea.

It got to the point where I thought the lack of friendliness had something to do with what I was wearing. Due to the heat, I ran without a shirt and added a wristband to take care of the sweat. It just so happens that my only wristband is a pink number that was a freebie from my Gravis days. I also wore new shades for the first time, realized I didn't like them, and had them perched on top of my head. I pictured myself shirtless, with the pink wristband and shades as a fashion-accessory and got the idea that these Vermonters might be turned off by that particular look, so I ditched the wristband for the second half of the run. Well, it didn't make a difference, which was actually reassuring to me. I'd rather think that people were just plain unfriendly than think they were unfriendly specifically because they thought I was treading too lightly.

Of course, all of these folks were probably simply typical, keep-to-yourself New Englanders with absolutely no ill-will and no agendas. I, on the other hand, needed and enjoyed the shadey sub-plot (as ridiculous as it was) to keep my mind off the run. Isn't it crazy where your mind will take you when you're out there on the roads?

The Big Weekend

So Mrs. FreeArtist bought a roadie this past spring, and we got out together for the first time today.

We had a big downtown wedding last night and celebrate our anniversary tonight, so Gammy and Poppy FreeArtist have the little artists for the whole weekend. I say, the sense of liberation is palpable. Went out hard last night, got in late, slept in, rose hungover, went for brunch, worked out together, and it ain't over yet. Oh me, oh my.

So anyway we turned three laps together and then I put on a fourth with more verve. It was a big slow ride but I haven't been so relaxed and happy on the bike in a long time. It is a beautiful day here, hot, dry and clear, and the beatiful people are running and sunning all over the Park. I had U2's "40" on the brain, which closed last night's party. All is well. Cheers, gents.

The Numbers:

Time: 1.57.47 hrs
Distance: 24.90 miles
Mx Speed: 25 mph
Av Speed: 12.7 mph
No heart data today.

Beat the rain

Today's run was all about timing. Half way through the morning, I checked the radar loop on intellicast.com and saw a powerful band of storms heading my way (right). I timed out their progress and figured I could leave by noon and just beat the rain. I headed out and immediately saw the black clouds across the lake. I did an out-and-back route, and by the time I turned around, I could no longer see the far shore. Rain and clouds obscured my view. Thunder started to rumble, so I picked up my pace a bit.

As I approached the 4.75 mile mark of this 5-ish mile run, the drops started to fall, but not in the sheets that I knew were coming. I ended up strolling into the building just ahead of the real rain, passing hurrying co-workers on their way out to shut car windows.

Now at 2:20 in the afternoon, the temp outside has dropped about 10 degrees. You hear a lot of weather folks jabbering about leading edge of cold fronts slamming into the warmer air and causing exciting weather. It was pretty cool to track that on the radar and during my run.

Nothing monumental to report about the actual run. Apart from the weather, it was just a standard out and back.

Training Weather

Happy Birthday, Child One.

No stories to tell. Short ride tonight, even shorter ride earlier this week. I'm struggling with motivation to push for distance in the evenings, and the heat in NYC has been oppressive. I am thinking about switching to early mornings, and may try it next week. Tonight was a beauty, though. Clear, low humidity, 8o degrees.

The ho-hum numbers:

Time: 55.14 minutes
Mx Speed: 24.9 mph
Av Speed: 15.1 mph
Distance: 13.90 miles
Heart Rate: Don't know. I got all suited up but forgot to strap on the monitor.

Peace,

Keeping it going

It is a beautiful day up here today. Blue sky, 75 degrees, no humidity. I got out for 3.2 miles this afternoon, so I could experience part of the day outside the office and keep to my schedule.

Nothing more to report here. More rain coming tomorrow.

Happy Birthday

Time: 26:12
Avg HR: 154
Peak HR: 176
Calories: 380
Distance: 3.3 miles
Start Time: 5:51 AM
Training Effect: 3.7
Temp: 60
Date: 7/12/07

I kept it short today because it's Child One's birthday and I didn't want to make her wait to open gifts etc. while I pounded the pavement. It was pretty humid today. I always feel like it's harder to breathe in this type of weather. Not much to report, rally though it was a pretty day, with the sun coming up, into a clearing sky.

Fuel

Went out for what I thought was a 5 miler, until my post race gmap measurement proved me wrong. 4.6 miles! Damn you GMaps Pedometer!!

Today was a tough run. I ran a good first half, but crashed a bit on the way back and was reminded that feul is an important part of the running equation. A gin and tonic and a couple of glasses of wine last night plus 2 coffees and a big-ass scone this morning is not exactly food of champions. I felt the lack of energy big time. Throw in high humidity and it all added up to a tough jaunt. It was one of those days where I was just glad to get the miles under my belt.

Pacing: A Follow-up

Addendum to my 7/10/07 AM post:
I know I commented about not worrying about mileage right now, but I got to thinking about pace etc. and so did up my route which is visible above. With a distance of 5.2339 miles (I love ten-thousandths of a mile!) in 41:57 I averaged about 8:01/mile. I'm pretty psyched about that!

Foggy Run

Time: 32:57
Avg HR: 164
Peak HR: 178
Calories: 589
Distance: ~5?
Start Time: 6:03 AM
Training Effect: 4.7
Temp: 60
Date: 7/10/07

It was a foggy day today and therefore somewhat more interesting than the normal morning trot. I actually went out for 41 minutes but neglected to start the watch until 9 minutes in. So the data is for the recorded run. My quads were pretty tight, but I kept on trucking. My goal is to consistently run in the neighborhood of 40 - 45 minutes 2 times each week, with one or two shorter 3 milers thrown in for good measure. I figure 15 - 18 more runs before Falmouth, so I think I'm in a good position for that race.

Vacation Recap
On my 1 July post I mentioned that I wanted to do two 5 milers on the Cape. I did them. The first I did pushing Child Two, the second I did alone. The latter was a bit painful because it was after a nasty lunch that consisted of a fish sandwich (yes, fried, I was on Cape Cod for vacation!)and a cone with the kiddies. These are not optimal training foods (new running rule!), and I had to stop a couple of times because I felt like I was going to hurl. Data is below.

With Child Two
Time: 43:55
Avg HR: 154
Peak HR: 170
Calories: 690
Distance: 5
Start Time: 7:38 AM
Training Effect: 4.7
Temp: n/a
Date: 7/3/07

Solo
Time: 41:42
Avg HR: 164
Peak HR: 176
Calories: 676
Distance: 5
Start Time: 4:59 PM
Training Effect: 5.0
Temp: n/a
Date: 7/5/07

Steamy Three

I got out for a quick 5K today after a torrential downpour. My first steps out the door felt great. The air was hot, somewhere around 80 degrees, and wet as the rain water visibly evaporated off the pavement. Unlike normal humidity, which can be oppressive, the moisture in the air felt warm and fuzzy, and it helped me ease into my first run in 4 days.

Other than the start, the run was fairly uneventful. Following on my 4th of July post, I continue to enjoy the residual effects of prior marathon training and post-race recuperation. I feel strong. It's as if the act of running has become an afterthought. The real hurdle is getting out the door -- which is another reminder that running is as much a mental exercise as a physical one.

Here are the numbers:
3.2 miles (5k)
24:30 minutes
7:39 pace

Fast Fourth

Mrs. VT Runner, a few old friends and I ran the Hingham 4th of July road race yesterday, and we all had a ball. The race is a 4.6 miler (6K) straight down Main Street in Hingham -- very picturesque and mostly downhill. It's my favorite race of the year and the one that I most often visualize when I hit the wall on other runs or during other races. Old friends cheer at various points along the route, the kids and their grandparents are always stationed at the halfway point, and almost every section brings back a childhood/adolescent memory. It's all very cool.

This year was even better for a couple of reasons. The weather was an absolutely perfect 70 degrees with no wind and a few clouds. Mrs. VT Runner pulled it together after spraining her ankle and had a great run -- a personal best time for her! And I ran what was perhaps my best race ever.

As I've reported here, I ran the Burlington Marathon about 4 weeks ago, so I'm in decent running shape (for me). I took the notion of post-race downtime seriously, running maybe 3 times in the last month and for no more than 4 miles each run. I had a hunch that the marathon training and month-long recovery would put me in good shape for the race, but I really didn't know what to expect. It turns out the timing was perfect. I started at the front of the pack, which I never do, and didn't get completely shot out the back. The course seemed to disappear under foot, mile by mile as well-known landmarks breezed by. I pushed, but never felt completely taxed or overextended. Most importantly, I had fun.

Here are the numbers:
4.6 miles
31:38 minutes
6:53 pace
Place overall: 98/1726
Place in age group (30-39): 25/493
Place in gender: 86/937 men

I was pleasantly surprised with the results (Ok, that's an understatement. I was stoked!). I knew my time was good for me, but it was cool to see that the time was fast relative to the other runners. I've never been in the top 10%, never mind the top 5%.

Went out for a 4-5 miler today with a colleague, and it felt effortless. I know that the running enthusiasm tide will turn soon (always does), so I'm enjoying this "up" in a training process that is by definition "up and down." I hope the good vibe helps you guys on your next run/ride. I know posts on this site have helped me get out the door on more than one occasion. And really, it's all about getting out there where anything can happen... and good stuff usually does.

Back on the Saddle, Reprise

Distance: 13.56 miles
Duration: 52.16 mins
Mx Speed: 24 mph
Av Speed: 15.6 mph
Mx HR: 177 bpm
Av HR: 150 bpm
796 calories burned

With camp and kids and work and flat tires it's been about a month since I've gone any kind of distance on the bike, not that last night's ride was any kind of distance. The bike felt strange, the front end more fidgety than I recall. And I had lost sight of how hard it is to forget about camp and kids and work and flat tires and think about nothing, something I strive for on every ride but rarely achieve.

It was a beautiful night for a spin in Central Park. Perfect weather but on the eve of July 4 many folks, I presume, had split town, so the loop was quiet.

Happy to see new people on the blog, Red and Torn Ligaments. It will be good to see some fresh posts from everyone.

July Begins

Time: 30:59
Avg HR: 153
Peak HR: 171
Calories: 472
Distance: 3.7
Start Time: 7:36 AM
Training Effect: 4.0
Temp: low-60s
Date: 7/1/07

Took a quick little run. I went on one of my middle routes. I actually boogied pretty well and it felt good. Stretching it out like I am is paying dividends, I feel stronger. I'm going to the Cape this week for a five days -- my goal is to do two fivers. I'll let you know how it goes, and probably do one large post next weekend when I'm back online.

An addendum to my Friday, 6/29, run: Mrs. Agricola and I went to the Sox game on Friday night and walked from Fenway to Harvard Square afterwards -- so I got a little extra workout in in the form of a brisk 2.5 mile walk.

"Colege"

Would we have to enroll to run in this race?

Snap

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

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

Steamer

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

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

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

BuzzKill

So there I was, geared up, on the bike, flying down the west side at 22 mph when I hit a seam with low air in my rear tire, which promptly went flat. As in dead flat. And me without my extra tube, cell phone or metro card. So I had a 9 minute, 27 second ride, and a long, 47 block walk home. Now I must learn how to change a tube, which I should have learned a long time ago. Look for my post on that subject in a few days. Everyday is new.

Catching The Worm

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

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

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

Saturday Stroller Run: BUMP!

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

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

3-tread

3.2 miles
23:14
Treadmill in DongGuang, China.

Had an afternoon free, so I hit the gym for a quick 5K. I'm hoping that this will give me more energy for dinner and help me sleep the night. Jetlag is definitely more of a killer now than it was about 10 years ago. It's taken me about 6 days to get on track -- just in time to head home. Perfect.

I spent the past couple of days at a hotel that's right next to the US Embassy here in Southern China. The hotel also happens to be adoption central -- I think because it's right next to the embassy. Seeing all the white proud parents with Chinese baby girls was an interesting combination of touching (such proud new parents), sad (high adoption rates are the direct result of the one-child policy here, so it's hard not to think of the birth parent's tough decision), and surreal (strange combination of new parents, foreign business people, Chinese businessmen, punks like me, and the hotel staff all collide in the fancy hotel lobby).

Three more days until I'm back in VT. Can't wait.

Later boys.

Beautiful!

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

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

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

Decent Fourish

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

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

The Sloth Moves

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

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

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

3 miler

Did a quick 3-miler at lunch today. Felt good to get out and get the legs moving after a little break.

The funniest part of the run was when my running partner and I came across a big (and I mean BIG) snake in the middle of the trail. This thing had to have been 3 feet long, an inch and a half around. So what did we do? Screemed like girls, of course. Right after we saw it, a woman came running by us, looked at the snake, didn't break stride and said, "Garter snake." I've never had an issue admitting I'm a wuss when it comes to snakes, but that encounter was a little much. Wuss might just be too nice a term.

I head out to China on Saturday for a 10-day jaunt. Hope to get a few workouts in, even though they'll be 100% treadmill-based. I hear it's very hot and humid there this time of year, so I'm going to pass on any outdoor exercise.

Later boys.

Kickball

Played kickball with work folks after an all-day off-site. No, it didn't qualify as exercise, but I'm starting to feel lame about my lack of workouts/posts since the Burlington marathon. The kickball was a blast, and I highly recommend it. I worked up a sweat, but that was only because I played in jeans on a day that was 90 degrees with 90% humidity. Luckily, we had some beers on ice to cool down. Forget the Gatorade, this is kickball.

We all got word that we were rejected from the NYC Marathon today, which was a total bummer. It turns out I was really looking forward to doing the race. I'm even considering doing it for a charity because I'm...um... so committed to...causes and stuff. I'll keep you posted on that.

Monday Quickie

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

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

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

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

Gravity is Just

I love starting the week after a ride. I turned three Central Park laps last night, a bit touch and go as the NYPD and Parks Department were cleaning up after the Puerto Rican Day Parade, and the Park was an obstacle course for all the garbage trucks and patrol cars.

Distance: 18.88 miles
Time: 1.13.06
Mx Speed: 25.2 mph
Av Speed: 15.5 mph
Mx HR: 180 bpm
Av HR: 152 bpm
calories burned: 1,112

So there I was, plodding down the hill behind Lasker Rink/pool, moving slow, I don't like to go very fast down hill, when two big dudes, bigger than me and not in great shape, blew past me and one shot me a smug look. Right, I thought, I am going to smoke these tubs on the Great Hill. And I did, totally blowing past them without undue effort. Feeling great, I changed gears, dropped my chain, and had to hop off just past the point where they could see why I had to stop and huff and puff by the side of the road as they passed me up again. Just when I was thinking that gravity is just.

Heading to Scout camp, fellas, this Thursday night for a bit more than a week. I may squeeze a ride in Tuesday but otherwsie I won't be on my bike again until the week of June 25. Don't interpret my absence from the blog as entropy or sloth. I'll be traversing the North Woods by pack and paddle, and expect a workout.

2 runs in 2 days and a challenge

Hi all,

Saturday, gorgeous day and my daughter wanted to go with me on her bike. Initially I said no, but what the heck, I tried it and it was great. There was not a ton of conversation - at least from the tired old man running next to her, but family time is family time and she was happy as a clam. Time: 26:07 distance no idea.

Sunday. After a wonderful day at the Paw Sox Game (highly recommended by the way, so cheap and so much fun) with perfect weather and tons of hits for the kids to get excited about, I took a run with the family riding bikes and the little one in a cart attached to the wife's bike. A little bit longer this time and total time was 28:30. Felt decent, but legs are sore and I just feel out of shape. When we had our first child, I said no more to weight gain and slothing around and really hit the running circuit. I lost close to 20 pounds and I felt great. Once the other ones hit, it was like no time. The hell with that. I just have to stay motivated.

Anyone want to have a contest? Percentage of weight lost in a certain time wins. The prize: Nike plus running kit and an Ipod Nano (if you already have one then how about 2 pairs of new running shoes). If a bunch are in, then the ones who do not win have to pay for the prize.

What do you think?

Whoa

First run since the marathon, and man did I feel sluggish. Probably didn't help that there's probably 90% humidity up here right now. The legs were dead, but I'm glad I got back out there.

Now, if I could just get this one issue under control in the next 7 minutes I'll be all set. You see, it's 12:53 pm now, and I have my annual review at 1:00. I went for a 30 minute run at noon, showered, and now I'm sitting at my desk sweating. Think Nixon at the Kennedy debate sweating. Not good. I'm slugging cold water and just bought an ice cream chocolate chip cookie sandwich from the vending machine to cool down. I think it's working, but will the sweat dry in time? 6 minutes and counting....

I'm entertaining myself right now. Must be latent stress. Oops, there goes my Outlook reminder. 5 minutes now!

Later boys. Have a great weekend.

Old School

Two laps around Central Park.

Time: 46.50
Distance: 12.35
Mx Speed: 24.8 mph
Av Speed: 15.8 mph
Mx HR: 174 bpm
Av HR: 144 bpm
Caolories burned: 746

I cut this one short tonight because I was low on air, and the front of the bike got all mushy whenever I stood up to put on a little speed. But a better evening for a spin in the park I've never seen.

Sorry, but I don't have any more to say. I'm listening to Public Enemy, and I can't do anything else right now.

Relax. Run.

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

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

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

Good Weekend

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

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

It was an awesome weekend all around.

Back on the Saddle

Gents, I'll make no excuses for my two week disappearance, but pledge to return with regular posts. I haven't been on the bike since the non-Century Ride day, nearly two weeks ago, when I turned two slow laps in Central Park. I am looking for another century to ride this year, but right now am focusing on a 45 mile ride from Lake George to Ticonderoga on Aug 12.

The ride starts in Lake George Village and runs North along the lake on Route 9, over Toungue Mountain, which is 2 miles straight up, then 2 miles straight down. Yikes! The objective is to reach the pier in Ticonderoga by 11:00am, when a ferry with an open bar takes cyclists on a two hour ride back down the lake to your car.

Any of you runners want to haul your bikes over the NY state line, you're welcome to join.

And a quick Amen! for agricola re: the value of yard work. Mrs. FreeArtist and I have been in the yard big on the weekends we've been upstate, since the weather warmed, and it does make one sore.

Cheers!