Focus, Fooccusss

I'm trying to stay focused on building base and progressing towards the Memorial Day Marathon. To that end, I got in two five milers last week (Tues, Wed), 8 miles on Saturday and 10 miles on Sunday. Sunday was supposed to be a big one, but I've been very tight lately and felt that adding 8 onto the 10-mile loop was pushing it. I rested yesterday, and added a great 5 miler today. It was the perfect day to run, and I felt stronger. 8 on tap for tomorrow...

Race Report: Cherry Blossom Ten Miler

Yesterday was the Cherry Blossom Ten Miler.
It was a hoot, and a beautiful day to run. The ten miles started, essentially, at the base of the Washington Monument. It headed out towards the Lincoln Memorial, over Memorial Bridge towards Arlington Cemetery, back across the bridge, left at the Lincoln to the Kennedy Center where it turned around and headed back down the Potomac. We crossed over the Tidal Basin with the Jefferson off to our right, and then bent around and headed out to Hains Point and around the point and back up over a small bridge and back to the Washington Monument.

The course was largely flat, with one small hill right near the end. The sites were beautiful, and the race was really well run. I passed one mile at 11:19 elapsed time. I then covered the next 4 miles in 31 passing 5 miles at 42 on the button. I passed 6 at 50 minutes and I remember passing 8 at 1:06:06. I crossed the line at 1:22+ and my final time was 1:19:02 for ten miles. I was stoked with that time and stoked with the effort. I ran a good race, and a smart race and I'm happy with that. I feel like I flagged a bit at 6-8, there was a stiff headwind along the Potomac, but I'm not sure. I crossed 9 around 1:14+ and kicked into overdrive in 9-10. I went sub-8 for that mile which makes me happy.

Mrs. A did great at her first ten miles ever (never mind a race) and did 1:55:59 after battling a nasty cough that debilitated her for the past two weeks. All the HC people did well and it was awesome to see the transformations that occurred in that group.

The performance of the day belonged to David C. He scorched a 1:15 net time and actually crossed the finish line two minutes ahead of me despite starting about 2 minutes after I did! He was a man on a mission, and it was impressive.

It was a great day, the weather was gorgeous, and something I'll never forget is the site of Arlington National Cemetery upon the hill in front of me as I crossed memorial bridge. Awesome.

Overall Age Group 5 miles Elapsed Time Net Time Pace
1822 250/1052 39:54 1:22:06 1:19:02 7:55

I got in a couple of desultory runs last week prior to the race but it wasn't anything to write home about.

Quick Hello from FA

I got out for three half-hearted runs this past week, on Monday, Wednesday, and Friday. I considered them more about maintaining the habit than contributing to any kind of fitness. More from me soon.

5.5, One with son

I ran 1.2 miles with Little VTR #1 this morning. I asked him to join me (thanks to a heads up from Mrs. VTR), and he didn't hesitate to say, "yes." He suited up in no time, and we hit the road. We did an out and back to a big red barn on our road. The back portion included stops at a waterfall we had never seen before today, at a tree where three woodpeckers were going at it, and along another set of brooks that converged on the side of the road. It was a lot of fun. We did the whole loop, including stops in 20 minutes, which Little VTR noted is way less than an hour, "like 40 minutes less." (I love the math learning at this age.)

After our run, I continued on for another 4.5. It was the same hilly route as the last post. I felt better today, but I still have lots of foundation building to do. That's on tap for this week.

Happy Easter!

Five hilly miles

I got up and hit it for five hilly mountains. We had a friend's 40th last night, so I felt good that I was able to get up early enough to get a run in. Sluggish, but checked it off.

30 minutes

I got out for 30 minutes at lunch today. It is gorgeous out. I actually had more time earlier in the week because I was in Reading, MA for two days -- no family commitments. I grabbed my gear but forgot my shoes. Frustrating.

Looking to run both weekend days, though not too far since I had another light week.

10K

Got out for a mellow 10K today before running off to a meeting. It felt pretty good, not great, but not bad. It was mild and not raining today, so that was good. The sun came out after the run, but what can you do?

I'll try for another 10K tomorrow as well to get in the mileage. I noticed that my left leg was a bit sore today in the quad -- I think it has something to do with the fact that for much of the ES20 it was the leg on the high side of the road and it felt more tired during the run than the right leg (could be total poppycock, I don't know, but it seems like a plausible theory).

Twenty in Metro Boston

Alright boys, I took some time between calls today (I mean really, what do you do with 10 minutes of down time) and created this 20 miler through Metro Boston. It encompasses parts of current training runs for me, a section of the Boston Marathon from Wellesley to BC (including Heartbreak Hill) and then a jaunt through Brighton to the Charles River and ends at the Hatch Shell on the Esplanade -- if you want to push it to 21 you can head to Museum of Science. Here's the route, who's in? I'm targeting either 4/25 or 5/2. You can parts, all, or just say no. There are places to bail, and places to join. With a bit of coordination you could do the last 10, or only the first five... it could be a fun run.

Race Report: Eastern States 20

I went out up to Kittery to run the Eastern States 20 this weekend. I went and stayed with David & Cheryl C. and their kids at their place, had dinner with them but had to run back to Winchester because N brought the kids there after her dad broke his hip Saturday afternoon. So, she headed to Cape Cod to see him Sunday prior to surgery, our kids hung out with my folks, and I headed back to Maine to run. Nothing like a bit of extra excitement before a big run. Luckily, N's dad is doing well, but it was a tense afternoon and Sunday morning.

The run was great in that painful way that long runs are. Temps were mid forties, but there was a relentless, biblically spiteful headwind for probably 12 of the 20 miles.
We ran hard along the Atlantic for much of the race and I was glad to have a companion in David. When the wind got really stiff I lowered my head a bit and repeated to myself "You are small and slight and the wind doesn't know you're here." We set out at a comfortable 9 minute/mile pace and I have to say, that through much of the run I was thinking that I could run forever at 9 minutes/mile.

Then, for some reason, between 10 & 13 I picked up my pace and went harder. I might have unconsciously been trying to expiate last week's bonk, I don't know, but I ratcheted it back a bit and ran with David. Around 14 it started to hurt a bit (paying for my quickened pace) and by about 15.5 I knew it was time to dig down deep. I kept repeating the following things: "Be open to the experience, take what the road gives you, listen to your body." I also kept repeating: "Smooth. Easy. Rhythm." I was misquoting a line from "Born to Run" which goes "Smooth, easy, light, fast." It worked pretty well until I came to the last water stop and as I'd done on others got my Gatorade and walked while I drank. I lost my rhythm and got in a bit of trouble.

My stride was breaking down, my legs weren't moving so well, and the headwind along the beach in Hampton Beach was vicious. The sea was lovely, and the fresh salt air was amazing, and I tried to focus on that and dissociate from the pain in my gams. I was working hard those last 2 miles, but David was hugely helpful to me -- and he helped me tough it out. I misjudged the finish line. I saw knot of people and didn't see runners proceeding up the sidewalk, in the distance so I thought that was the end, and started my final grind about a mile too early. When I had to make an unexpected right-hand turn and didn't see finish line, I stumbled a bit around 19+. However, when I saw the actual finish I picked it up and hit it. A kid in his 20s came in right behind me and he said "I was trying to catch you but you were too fast in that last stretch." I smiled and said "thanks, I didn't feel fast." There was a little post race thing and I got a cup of greasy beef barley, and it was delicious.

It was great to run with David, it was fun to have someone to talk to, especially near the end. When I was in a world of hurt at 18 he quoted Dean Karnaze to me and that helped a lot. So did his carbonara from the night before. What was also hugely helpful was that Cheryl and the kids were all over the race course cheering for us and it was awesome and fun to see them and gave a reason to put on a good show -- though I have to say, I wasn't acting. I was running with smile the whole way, pretty much, and it was genuine.

The race was well run, water stops were well spaced, and we went off on time. The scenery was great and the course was mainly flat -- a few rollers early, a small up around 12 and then a few rollers in 14-16 but nothing major. The Hoyts were there, again (love running with them and really admire them -- it was hellacious running into the headwind, just me, I can't imagine pushing the cart that Rick rides in). I had one more Gu left on me and should have eaten it, I think it would have helped, but I was well hydrated, and today feel less sore than I did last week (though I am sore, this is my longest run this year and I went from 13.1 to 20...). It was a fun run. I thoroughly enjoyed it, and learned that if you run with a smile, it's true.

Groundwork

No long run for me today, as I'm dialing things back, trying to build the base that I've been neglecting for the past month or so. I got in about 4.5 today and felt generally good. A couple of "reminders" (minor pains) from the small muscle behind my knee, but nothing that significant. My goal is to get in at least three mid-length runs this week, and then a longish run in over next weekend. Time to get serious about the training.

...adding to this post. Forgot to mention that I got in a 3.5 miler yesterday, so that's 8 for the weekend.

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.

Friday Five

Messed up week, lots of work, Nancy was sick all week and had tons of meetings, I had a ton of meetings. Didn't get as many runs in as I'd have liked, but that's life. I did get in a nice fiver Friday afternoon and felt really good. I'm reading Born to Run" and it's great. I was reading about a woman who was a dominant ultra-runner in the mid-90s, and her description of the sensuality and romance of running really made an impact. It's all about listening to your body every second and dialing it back when necessary, and turning it up when able. It's how you find your rhythm and I have to say that the run started great, it got a bit choppy, and then I found my flow and felt great for the last half. It was fun, and I'm looking to take this attitude into tomorrow's 20. Listen to my body, dial it back, ramp it up, find my flow. I've been espousing the semi-spiritual side of running for a while, and I know inherently to dial it back, but some sort of competitive beast gets going and I want to push it -- I didn't listen so well last week, and got burned. I dialed it up from 4-8 and when things got funky around 9 I didn't listen and blew up because I kept pushing it and didn't listen and ruined my flow. It's not that I dislike competition -- I'm competitive -- but I compete in some other areas of my life and don't necessarily feel the need right now to compete in running. Running is an outlet, a mode of expression, a way of life. I was projecting into the future on my run and thinking how cool it would be to some day run with my kids -- 5Ks, halfs, whatever. I hope I'm setting a good example, I hope I can run well and strong for a long time and imbue my kids with a love of running. I'm looking forward to tomorrow, and, as is mentioned often in "Born To Run," I'm going to approach it with an open heart, and run for the love of it, and see where it all goes. I think my goals tomorrow are to 1) have fun and run with an open heart, 2) run healthy, 3) finish strong.

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.

Mid-week shorty

I am pleased to report that I finally got in a mid-week shorter run. I was out for 35 minutes, so I'm calling it 4 miles.

A muscle right behind my knee has been sore ever since my last long run, and a buddy of mine who is a physical therapist recommended shorter runs to loosen it up. The run felt good and by the end the sore muscle felt better than it did when I started, so I call that a win.

I had plans to get another in at lunch today, but forgot my towel. What a bummer because I actually had the time today. Mrs. VTR is under the weather today, so an after work jaunt is not likely. Tomorrow it is.

Duly Noted

One thing I really enjoy about running is that nearly every run teaches me something. It may as simple as teaching me that I'm feeling good, or maybe feeling a little out of sorts, or maybe that certain things are not great running fuel. Today taught me that running with both boys in the stroller, on a windy day, while still feeling the effects of my run in New Bedford was not a great decision. Tough run, pretty much unmitigated misery all the way through, with some brief respites as Child 2 chatted with me about this and that. Mark it in the books, but it was a grind, and my hammy is not feeling great right now.

I was up in time to go out in the AM, but just couldn't motivate, so it's sort of a bummer. Oh, well, got the run in at least.

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.

Race Report: New Bedford Half Marathon

Last year I wrote a ton about this race. This year I'm writing a bit less but this was an interesting race.

Place Time Pace Gun Time
991 1:48:10.4 8:16 1:49:17.6

I saw the Hoyts again, really cool to run with them, they are such legends, and Dick Hoyt is a majorly driven athlete. This year's race was well run, like last year's, but this year they had start and finish times which was really nice (see above). The race did go off a bit late, but that wasn't a big deal and the day was pleasant.

There are three good hills between miles 2 & 3 and they get progressively longer. I weathered those well, and carried some good speed into the long flat portion of the course -- from about mile 4-6 it's flat, on top of a plateau, then the course drops back to sea level for 7-12 and then climbs brutally from 12-13. I was feeling good through 8, came across ten about 2 minutes ahead of last year's pace started struggling after that as I began to think about time etc, and then the wheels fell of my wagon at 11.5. I bonked despite eating some Gu along the way and hydrating.

My legs felt like they filled with blood and I just couldn't make them move. I walked for about a minute or so, got my legs back and then ran up the last brutal hill -- I broke down at the crest, took ten paces to compose myself, saw the second to last turn up ahead and found my well of strength to finish with a kick. I'd like to tap into that well more often -- I need to find it when I hit trouble spots like I did at 11.5. I'm not sure what it is -- but why I could barely move my legs 1.5 miles earlier and then I'm sprinting I don't know. I really want to find that adrenaline trigger and not require the homestretch. I'm not sure if it's just a commitment to finish strong, put on a good show in front of a big crowd (because I broke down in front of a big crowd) I don't know what it is. If I reflect on it my mind is fairly blank in those final moments, there are no mantras, no exhortations -- just a focus on the finish line and desire to.... I don't know what, be strong, finish strong, be true to myself, honor the race....

I approached today as a total trainer. If I'd trained for this in particular and bonked I'd be irate, but it was a good lesson, a good workout and a decent time. I learned that I'm not ready to run 8 sub-8 miles for 13.1 miles (11.5, yes; 13.1, no). I had one mile on the big hills early that was 9:09, but I had a few between then and 10 that were 7:30-40s.... Looking forward to 20 next week -- paying the price now for good runs in the future. Oops, wrote a bunch.

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.

Strategic adjustment

I ran for 15.6 miles (thanks, g-maps) yesterday. I felt the pain then, and I'm feeling it now. No injuries or anything, but the struggle over the last mile and a half was reminiscent of marathon pain, and I'm still feeling soreness today. So, I'm thinking that running only the long runs and maybe one other shorty each weekend is not smart. I'm hoping to turn the corner and get a few weekday, shorter runs in this week.

Third Morning Run

I started the day in Tampa/St. Pete, getting up at 6:15 to sneek in three miles before a 7:30 breakfast meeting. It was a helpful time, I was up earlier than anyone else at my hotel and the track where I run near this hotel (recall, beware of the alligators...) was empty. I was able to compose my thoughts for the breakfast meeting, which paid dividends. The run was a welcome respite from the road, and the work. That's three morning runs this week, all about the same distance. Trying for a long run ~6 miles, this weekend. Will post.

Running With Turkey

I got out for one more run this work week. It was a gorgeous day, just begging for a trot through town. My legs were tired today after yesterday's run, so it was a bit of a grind and my CV was less than I'd hoped for -- though it may be connected to really working the breathing muscles yesterday, perhaps they needed some recovery too. Sometimes, when I run at noon, I find it harder because I'm hungry so my energy level is less. I don't know, I'm an advertising guy, not an exercise physiologist!

Anyway, I went double layer technical tees up top and shorts on the bottom -- the first shorts-run of the year. It's really a glorious day today, despite the fairly stiff breeze that seemed to be in my face at every turn. A very large red tail flashed it's tail and belly above me within the first mile, and that was cool -- there are some very large Red Tails that live at a pond not far from our house and it's always fun to see them. There is also a Goshawk that lives on the next street over from us -- it was in the town paper last week -- and I've seen him around, but I'm not sure that he's the other hawk that I see frequently (it's a wild kingdom out there!). About a mile-and-a-half from the finish of today's run I saw two large turkey running onto the grounds of the middle school -- in the midst of a bustling residential neighborhood. I, of course, gobbled at them and they bolted. Cool run on a great day.

Wednesday Ten

Well, when the alarm went off at 5:45 I hit snooze once. I turned it off when it went off 7 minutes later, composed my thoughts and hopped out of bed. I gathered gear which was easier this AM because it was laying around from yesterday. Made, and wolfed, a half a chicken sandwich and headed out the door at approximately I don't know what time. I trotted out through town, on my way to the bridge in the neighboring town. I passed the 2+ mile mark around 6:43 which means I probably left the casa at about 6:25 ( I really need to get my watch operational).

It was a clear chilly morning and everything was covered in frost. There were many runners out, so I was not alone and I just kept pounding out the miles. I had a couple of epiphanies on this run.

1) There is always someone faster, stronger and better than you unless you are the undisputed best at what you do -- and for those of us who populate the vast middle of Life's Bell Curve, there are plenty better.
The reason for this epiphany was that a totally fit, high-knee-lifting, high-heel-kicking dude powered by me at about the 3+ mile mark. He was fast, and his stride was effortless. It was impressive.

2) Derives from #1: we are all running our own race (and this is a mantra I repeat when running "run your race" "run your run"). What that guy does, what I do, what any of us do doesn't matter.

We run our race, run it as best we can and finish where we finish. The only one I compete with is me. I am, and can be, inspired by others -- the stud who blazed by this morning, David and his quest, Nancy and her enthusiasm, the woman we know who ran all through Chemo. We carry our life with us when we run -- past, present and future, and all of those things add up to what, and how, and who we are when we run.

I reached my destination, the little bridge feeling good. I stopped briefly to chug some Gatorade and eat a Vanilla Bean GU (if you're looking for something easy to handle, and not messy, GU is pretty good -- though they can be so sweet that they are oppressive, this was my first in 6 years!) which I liked, though Fruit Punch and Vanilla Bean aren't really a winning combo. I looked at a flood swollen stream, mesmerized by the swirling water and headed back. I felt better on this run than yesterday's -- it's all about the rhythm. When threes and fives are hard that's a good sign to me.

Keep running.

Morning Routine Update

Mrs. FA and I were planning to get in an early run this morning, together. We overslept our alarm (no kids at home today to get us up) so Mrs. FA had to jet off to work. I had a light morning work-wise so got out anyway for a decent 3.5 - 4 miles. The legs are feeling good. The lungs not quite so good. But it was a beautiful morning, good to be up and fully functional.

Next attempt at a morning run is Friday, during business travel. That will make three morning runs this week, and three makes a trend. Will post.

After The Deluge

I got out for a decent five-plus today, the first in a while on account of the rain.
It was monsooning around here for three days straight but today is gorgeous and deserved a run. Not much to report, a fairly arrhythmic run -- I stopped to-look at rain-swollen streams, had to wait for mid-day traffic etc. It wasn't my planned for early morning jaunt, but I'm still sort of battling the stupid time change. I'm pondering 10 tomorrow -- we'll see how it goes. If I can get in bed early, then it will be easier to to get up earlier and do what needs doing. New Bedford Half on Sunday -- treating it as a trainer, and nothing more.

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.

Flashback Five, Solid Seven, Tentative Ten

I had a good finish to the week, and am pretty much keeping to running the long runs on the marathon training schedule. I pulled a very last minute trip to Framingham for a focus group on Thursday night, and got a run in AG's neck of the woods Friday morning after staying the night at the Sheraton. AG, sorry we couldn't connect -- I tried a late night text and then ran out of time in the AM. Saturday I got in a strong 7.8 miler. Today, I had a 14 miler on the schedule, but scaled it back to 10.5. After running a few days in a row for the first time in a while, I thought I'd take it easy today. My legs agreed -- I felt random fluttering in the calves and hammies at various points during the run. These little reminders kept me in check. It was a slow, slow run, but I ended up much closer to the marathon goal than I would've been had I pushed and injured myself. I'll take the 10-er.

Also, today's run was in the rain. I almost bailed when I got out there and saw the downpour, but I'm glad I stuck it out. It really had no impact on the run...other than providing material to get me through the marathon. In past races, I've pulled these early season runs during tough stretches to remind myself of the work that I put in. It helps during those really bleak points that are part of every marathon I've run.

Later boys.

Huh? Huh!

Are we men enough?
Tough Mudder
This race benefits Wounded Warrior Project. Sounds fun a bizarre and painful way.

Morning Inglory

I've had another insane week but did manage to get out at 6:30 this morning. I got in a solid 5+ and it wasn't too bad in terms of the weather -- fairly mild, some sun. It wasn't a bad run but it wasn't a great run either. I'm just not that into the early morning runs. My mind is pretty much good to go but my body is not so willing, thus disproving the old 60s trope, "free your mind and your butt will follow..." Be that as it may, it's at least good to get out and get running and get it done since the days have been hectic and filled with craziness. My goal really is 4 days each week so, including today's run, I'm running Friday through Sunday with a big run planned on Sunday.

I slowed down along one section to listen to a couple of dueling woodpeckers. One would rat-a-tat-tat and the other would answer from another tree -- it was some sort of territorial thing, and it was very cool. I couldn't see them though which was disappointing.

Run in Shorts

I got out tonight for 42 minutes in the Park, some on the ring road, some on the reservoir path. The first 15 minuutes felt good, then not some much. I had some tightness and mild pain in my right knee, so did some waling and stretching mid-run. Very much a Spring run tonight. It's warm. I ran in shorts, a technical long-sleeve underlayer, a cotton T, and was very comfortable. Aiming to get out again on Thursday.

Mrs. FA has been running like a possessed woman. Her schedule is steady and she is getting in some solid longer runs, 8 miles, 10 miles, two 12-milers so far. She's going to rip the NYC 1/2 up.

Peace, fellas.

A Good Run

I posted this on Posterous under the title "52,800, At Least." Hope you guys are well. I'm feeling very much back in the saddle. How's Mrs FA's training going? Two weeks to go.

I headed out this morning for my first official long run of this training session. I had in mind to do 10-11 miles, and had no real time in mind, except to keep it around 90 minutes.
It was a beautiful day under crystal clear bluebird skies and the temp was a very comfortable 38 F. I carried 20 ozs of G2, a cliff bar (peanut butter choco-chip), my mobile and wore a hat gloves, shell polypro shirt, tights and base layer briefs -- much stripped down from earlier in the week. I headed out through the center of town and into the next town over. The wind was a mellow breeze out of the S/SW. The streets of our town were quiet with only some dog walkers, a few runners and a few motorists (one of whom did manage to cut me off as she pulled into the lot of the YMCA....awesome).

I have a 5 mile out route to a distinct landmark -- a bridge -- in the next town. It's part of a longer continuum of out and backs that if I ever geared up for it (mentally and physically) would net a 22 mile long run through three towns and some very scenic neighborhoods. Today's out and back though was just to the bridge. As I neared the bridge I felt good. I decided to go closer to 11. So, rather than stopping at the bridge to eat the Cliff and drink some Gatorade I took a left and ran down a path. The town next to us has a great system of walking trails across the town. I sort of power walked, slow jogged while I wolfed the Cliff and chugged some fluid and then picked it up again. I ran next to a nice little brook, crossed some streets, and followed the path which eventually had me running on top of the Lake Cochichuate Aqueduct for a little trail running. I came back to the main drag that I followed out, and then headed for home. I felt good throughout though my quads were a bit sore -- I went from being "kind-of-running" to at least 28 miles this week, with a stroller run on Saturday.

At about the 40 minute mark I found my rhythm and just kept on rolling. I love it when that happens. I heard loads of Cardinals, Blue Jays, and Crows, saw several Mourning Doves, a huge Red Tail and, what I think, though can't be sure because I couldn't see its rump, which is always white, a Northern Harrier. I enjoyed today, but am glad that it's over, though. This was a good week of running accomplishment and I feel very much back in the saddle. I covered the ground in about 90 minutes, maybe a bit more, but I'm not sure how far I actually went, though it was 52,800 feet, at least.

RUnning Buddies

I took full advantage of the gorgeous day and headed out in the late morning with two of my favorite running buddies: Child 2 & Child 3. We headed out on our usual stroller run route and I felt pretty good at the usual turn around that I pushed it out to the turn around that makes it a 5.4 mile run (depends on the mapping tool I use). Rather than turn right around Child 2 inquired about where the turnaround road went. So, after a brief pause to drink some water we headed down the turnaround road on a little running adventure. We crossed a couple of small streams and paused to look at them -- Child 2 loves "bubbling brooks."

The loop eventually brought us back to the center of town and we headed home on the road we went out on. Total distance was just shy of 6 (5.88) which may be my longest stroller run. I felt good throughout, though I was sucking wind at the end -- i was coming back harder than I went out. WE sprinted downtown to see the train come through, and generally had a fine time. Child 2 chatted with me throughout and Child 3 was chattering and making noises and pointing at everything he saw. It was a fun run. Getting ready for 10 - 11 tomorrow.

Dawn Patrol

I got out for a pair this week at about 6:10 AM. It's a major shift in my life and my body and mind are not appreciative. It's the only time I can get out there and do it and not get sucked in to the minutia of my life. I went nearly 6 miles both days, but today was lousy, i cut it off and bailed so that the run was closer to 5 -- I was not feeling it. Anyway, i was out there, and I'll go again Saturday and Sunday for 5, 10-11 respectively. I'm hoping that my crummy start to training this year ends strong whereas last year I started great and ended badly. I'll take a slower time in New Bedford for better finish in Burlington. I signed up for the Eastern States 20 from Maine to Mass on 3/28 so that should be "fun." It will be easier to do a long run if I pay for it than try and get out and do it by myself -- which always blows me up -- I need the adrenaline of a race to keep me going and I just don't generate that much on a solo Sunday jaunt through MetroWest. Surprisingly.

Catching up

This is a catch up post from Alta, where we're on vacation with Mrs. VTR's family. It's blowing like crazy out today, and 10"-20" is expected over the next 24 hours. Doesn't bode well for running, but like AG, we'll get plenty of exercise in on the slopes.

Earlier in the week, I did manage to get in my two long runs for the week. I did 6 on Saturday and 12 miles on Monday. After having skipped my short mid-week runs two weeks in a row, I'm embracing the "don't miss the long runs" mentality...maybe to a fault. We'll see if I can turn that around next week.

Get It In Gear

I took the kids skiing this weekend, and did 3.6 with Mrs. A yesterday.
I need to get it in gear or I'll never be ready for my races. I've devised a new approach for next year -- no spring marathons. My typical yearly training trajectory brings me into best shape in the fall -- so, why stress to run a run spring marathon?

Train for Lowell or something in the fall and cap the year that way. Then from Christmas until now, just run to maintain, get in a couple of races, but not kill myself and take my kids skiing which is tons of fun and something that they are loving. I'm stoked I got them back to the mountain this weekend and they really enjoyed it. Their lessons reinforced what they've picked and whetted their appetite for next year. So, I'm putting it in gear, and am energized by revelation about running and the yearly trajectory.

Welcome Back, Me

So, it's been like 11 days since my last run. That's awful. I've got too many races coming up to be a slacker. I got in a nice weekend of skiing last weekend, but it's not great for running training. I'm taking the kids back skiing this weekend to lock down the lessons they took last week. So, this is it for skiing this year -- three times in 8 days. I'll get in a longer run Sunday and it's time to get down to brass tacks.

I was a beast before my run, and even today's lousy run (hey, it was 11 days off) was still good. It was pouring rain and windy, but it wasn't the weather that made it bad, it was the runner. Back on it.

It's official

Received today via email:

"Thank you for registering for the KeyBank Vermont City Marathon which takes place Sunday, May 30th 2010."

I guess I just can't stay away. Game on.

Long weekend

We took a road trip to Skaneateles, NY to visit with Mrs. VTR's cousins and pick up our new dog. Yup, we now have a little pup named Maggy. She's a black lab and comes from the same kennel as Mako, Mrs. VTR's sister's dog. She's a cute one, this Maggy, and has a loving personality.

On the running front, I managed to run longer than I've run in about six months. I did 6 on Friday and 11 today. Both runs felt great -- like getting reacquainted with an old friend -- though today got long at about 1:20 minutes into it. No injuries or tightness to report. More satisfaction that I'm back at it.

Run with Spouse

January was a tough month. Work and the weather were obstacles for me. I even dragged my gear around Germany for week, hoping to run in Hamburg and Berlin, but the same forces of work and weather kept me mostly at my desk. (Weather was the bigger problem in Germany, actually. There's been a lot of snow and ice there...apparently this is unusual, and the Germans don't clear sidewalks. Both cities were COVERED in ice. In fact, I slipped and smacked my head pretty good on my way to a dinner. Bad business.) So altogether I had only four runs in January, a far cry fro the 40 miles I'd announced as my goal for the month, on this blog.

So that's my update, as I've been an infrequent visitor. With a 15k galloping toward me (March 28) I am feeling some positive pressure to get back on the stick. (Funny how the Olympics are inspring. I love the Olympics, but watched my first few hours of coverage last night...snowboard cross and some luge, men's skating.)

So Mrs. FA and I got out together this morning for about 3.5 miles in the Park. It's a beautiful morning in NYC. The sky is a slate blue, and the Park is covered in crusty snow from last night's storm. The footing was tough but kind of fun, shifting from some slick blacktop to the snow-covered Res loop to crushed ice and salt.

More later, fellas. Peace.

Weekend

I got out for a quick 4+ on Friday evening while at my parents' house. I hadn't run the route in a long time, so it was fun to run it. While the run didn't feel as awesome as Thursday's it was still pretty nice. I covered the ground quickly and was back fast enough that my father said, that was a short run. That felt goo.

We'd intended to go out on Saturday but ended up vegetating.

Sunday I ran with BR on his Birthday -- the families got together and I dragged him out for a 4.5. I'd been planning on doing a tenner, but wasn't in the mood. It was windy and cold and gray and blah: classic February. We had a great run and it was really great to run with a friend.

Six in the snow

I got out for six today in a beautiful light snow. It was post-card material weather. No wind, just light, fluffy flakes falling steadily. There was about a half inch on the ground, which was perfect for providing traction and muting any extra noise -- not that there was much on this route.

The run felt great. My body and mind seems to have appreciated the break from running. I'm really enjoying it on all levels right now.

Happy Birthday, BR!

Runners Must Read

Read this book:

"Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen"

Transformational.

Gear

I've been meaning to recommend some great winter running gear that I'm into this year. Patagonia's integral jacket and pant are awesome. Warm, windproof (I think) and good looking. Nice for hiking, skating, snowshoeing, and of course running. Not cheap, but worth it so far.

Jacket:
http://www.patagonia.com/web/us/product/mens-integral-jacket?p=24940-1-756
http://www.rei.com/product/769288

Pant:
http://www.rei.com/product/769302?preferredSku=7693020021&cm_mmc=cse_froogle-_-datafeed-_-product-_-7693020021&mr:trackingCode=B550DD84-078C-DE11-B4D4-0019B9C043EB&mr:referralID=NA

Fiver

I got in a five miler with Mrs. VTR today. We didn't actually run together, but we were out at the same time, and it felt good to share the accomplishment. Bluebird day in the 20's. Perfect for a run.

Finding the Flow

As we all know sometimes ballplayers get in a slump. They lose their stroke. The only thing to do is to keep on swinging, keep on taking your cuts. Well, today I came out of my slump.

I found my stroke again. I also achieved a really nice level of flow that I've not reached in months -- surprisingly so. I headed out today in a poor mood -- angry, mainly. Sometimes anger is good for a run, sometimes it blows it up. You go out too hard to burn off the aggression and whatever hormones, and amino acids and residue of your fit are coursing through your veins amps you up early and leaves you flat later and it ends up being a lousy run. Today, I went out just to burn off the substances and see what would happen.I settled into a comfortable rhythm early and just ran -- it was a lope, really. Everything came together, and nothing bothered me. Stop for a light, or to wait for traffic while crossing a street? No worries. Run along some icy stuff -- why not slide it, it's fun. Shoe untied -- tie it. I'd pick right up where I left off. Right into my lope, right into my zone. It was fluid. I found my stroke and reached that state of comfort and exertion that is very rare. It felt great. I came back in a good mood, with my anger dissipated. With sadness (which I think is the flip-side of anger) abated. I fed off the energy of my emotion and burned it steadily along the course. Ah yes, running as therapy. I found my stroke. We'll see what tomorrow brings.

Lunch run

Three or so at lunch today. Blue sky. 30's. Nice.

Have I mentioned that I hate treadmills?

I made it to the gym again this evening and got in 3 miles. It was drudgery. I struggled through, noting how uneven my stride seemed, getting shocked randomly from a slight current that seemed to be running through the machine, and generally feeling miserable. My headphones didn't even work right. For some reason there was a slight current running through one of the earbuds that kept nipping my ear. It wasn't until I had five minutes left that I got into some kind of mini-zone.

I felt good for sticking it out. Sometimes that's the victory I guess.

Up & Down

Not sure what it is, but my training runs have been very up and down these past few weeks. I think I need the adrenaline of races to help me -- but no adrenaline is to be found as I grind it out solos through the streets of suburban Boston. Oh well. Spring is on the way -- today was mid-30s, bluebird and lovely. Tomorrow forecasts to be a bear. Winter returns. Pitchers and catchers report soon, this weekend maybe. Almost there. I think I can I think I can I think I can.

This post pretty much appears verbatim on my posterous running site -- I don't have it in me to be creative there and here and here and there today. Hope you guys are good. Can't wiat for winter to end.

Late Three

I hit the gym late night tonight and got in a great workout. Mrs. VTR was very supportive of me breezing in at home at 6:30, spending an hour with the kids, and then heading out to the gym at 7:30. Without spousal support, workouts wouldn't even be a glimmer to me, and based on the blog you guys are in the same boat. Yes! to the ladies.

Anyway, I got in a good three on the treadmill, followed by about 25 minutes of weight work on the shoulders, back and chest. It felt good to work hard, and even better to have done it after work, which is when I am usually pretty much worthless. (Could it have something to do with the fact that I taste-tested a bunch of new coffees between 3:00 and 4:00 today? Hmmm....)

Now the goal is to get on a schedule with Mrs. VTR, so we can both get our workouts in. You'll see how that goes right here.

Race Report: Super Sunday 10K

I headed out on a beautiful bluebird of a day to run the Marathon Sports Super Sunday 5k/10K race. Held along the Boston waterfront this race is only it's third year and it is well attended, and, like Marathon Sports other races very well run. This years course was very similar to last years except that we started at 390 Congress St which was much more roomy and comfortable for the large field. Last year we started from in front of the Harpoon Brewery and it was a little crowded -- so that was a good move. This year's race also went off on time which was appreciated because it was only about 20F with a stiff breeze.

The course wound its way through the rapidly changing Boston waterfront, down Congress St and back, around the new courthouse, by ICA etc. The course was pancake flat as is to be expected on harbor roads and quite fast. The filed was quick -- lots of Boston trainers I think -- and trending young. One of my favorite sites on the course is the tiny Our Lady of Safe Passage Chapel -- located between two huge parking lots and across from some very new, sleek glass office buildings (the thought of the value of that property is astounding -- it's diagonally across the street from 56).


View Larger Map

I ran a nice first half, 23:43 or something and felt pretty good coming into the second half (the race was a couple of loops of the same course). Out to mile four was a nice tail wind, but mile 4-5 was right back into a stilff headwind, and I sort of flagged on this leg and recorded what was probably my slowest mile ~7:55 (39:35). The buildings broke the wind around this point and I dug down and worked a bit harder. I crossed 6 miles at just about 46 even and finished around 46:43, I think, it was definitely below 47 which was cool but the official results will be posted and I'll know for sure tonight. I had a nice kick through the last .2 and was working hard down the home stretch and trying to catch a guy who was in front of me. He picked it up too and held me off by a step. After we crossed the finish line he turned to me with a huge grin and said "thanks for pushing me!" and shook my hand -- that was cool. I had a huge rush at the end of this and totally felt that ever elusive runner's high, It was fun. I remembered why I love to run. Bennu did a nice 5 K as well,it was good to see him.

Lift and swim

Hi all,

Got a lift and swim in yesterday. Probably worked out for 45 minutes. Felt good.

Hope all is well out there.

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Treading for three

I got in a quick three miler today on a treadmill. It actually wasn't bad, considering that I generally don't like and avoid treadmills. Check it off.

100 on 100

The yearly call. Who's interested?
100 on 100 -- August 28, 2010.
http://www.100on100.org/

February Begins

February is here. I got out today after a meeting north of Boston. I headed out for 4 miles at 3:30 this afternoon. It was brisk, in the low-30s but that's hot compared to what we've been experiencing. There was a stiff head wind on the way out, and a nice tail wind on the way back. It wasn't a great run, but it will do: a solid 4 miles, covered briskly. On the way back my hands actually got too warm in my warmer gloves and I removed them. The days are getting longer -- the sun wasn't plummeting at 3:30, it was still bright out when I got home, I'm noticing some buds appearing on trees. I'm feeling positive, feeling good. Today's run left me energized and focused. I'll get out tomorrow too.

One run

So, I went for a run today and it felt good to be out. Sure, the legs were stiff, hammies were tight and I was fairly slow, but it still felt good to be on the road. We had a little snow flurry while I was out, so the scenery added to the overall vibe.

This morning, I had a killer ski day at Sugarbush while the kids were in lessons. It was cold, but I managed to get lifts with cool people and find some really good terrain. I got a couple of tips that Stein's Run, which I usually avoid, was beautiful due to four days of blowing snowguns on it. I went for it (despite some trepidation at the top) and made four more return trips. Challenging, but with great snow to make it doable. Fun.

Looking to get out running a few more times this week.

Yay!

Frigid air mass. Fierce headwind. Yay!
I love January. Really. Yay!

I haven't had a good run it seems in about two weeks. I don't if it's becuase I'm getting older, or what but this winter is a grinder. January has been awful. Cold, wet, icy, windy, really cold, busy at the job... I mean, really, who throws a shoe?

Today I ground it out into a headwind that at times just about stopped me in my tracks. It was like running uphill, a big hill, for like the middle 1.3 miles of my run today. I'd considered heading out for five. Knocked it to 4.2 and when I got to a point where I could turn and just do my 3.3, took the opportunity and went short. It was yet another unpleasant run, and the unpleasantness stems largely from the conditions -- seriously, the headwind gassed me, I was whipped. I kept telling myself as I ran "this is not a run on which to judge fitness. You are running into a 15-20 MPH steady wind with gusts to 35 and you are laboring because of that. It's the headwind, this is actually a good, tough workout, in a condensed period of time. finish it, get back to the house and mark it as done." I'm done with winter. Done.

Bye-Bye Zen

So, I've been running Zen for about the past year or so. By Zen I mean I just go out and do it. I don't time it, record the distance, monitor HR, pay attention to the weather (too much), ignore pace etc. I just try to let the run come to me, seek a flow and go. Well, it's time to say bye-bye to my Zen running experiment. I've got a bunch of double-digit-distance races coming up and a 10K in two weeks (less actually), and I need to train and I need to pay attention to distance and pace and HR and track my progress. I'm going to get my watch up and running again, I'm going to pay more attention to the weather (my legs froze this AM without a sufficient base-layer on and it was miserable), and while I'm going to look for the flow and let the runs come to me I'm going to buckle down a bit harder, work harder at running and being fit and bending my schedule to the run. There is a relentless logic to training -- the more you do the better you get the easier it becomes to train the more you can train the better you get and on, and on, and on. I dragged my sorry butt out of bed at 6:20, and was on the road by 6:30. It was cold and dark, but it felt good to be moving and good to know that whatever today brings, it won't make me miss my run. It's time get type-A about this thing. I'll be on the road tomorrow at 6:30 AM again. See you then.

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.

Signed up.

Manged to get my 3 runs in last week just under the wire again. Needed to run a quick 2 yesterday to do it. Out for a quick 3 this morning instead of the usual 6 as I was running late. Only two layers needed with the summer like weather! I did push the pace (8:15) to gauge my readiness for the Super Sunday 5k. Not sure if I'm going to set any personal records, but I don't think I've lost anything over the past couple of months either.

I also spent yesterday signing up for a couple of events. First is the St. Patrick's Day 10k on 3/20 in Holyoke. Mrs. BR has her class reunion on that weekend. Its been over 10 years since I last participated. The timing works well as I'd hope to step up to 10Ks this spring. I also signed up for the Timberman Triathlon sprint. Based on the number of waivers I had to sign, it's definitely going to kill me. Need to get into the pool. Swimming a few laps in between watching the kids this weekend isn't going to cut it.

Stick and Puck

A friend of mine who is new to our Monday night hockey crew planned to practice during stick and puck ice time today. I brought my skates and stuff to work and managed to get away for an hour to skate at lunch. We did some passing, shooting and one-on-one drills, and I managed to work up a sweat. It was fun, and got the blood pumping.

It was actually the perfect bluebird day for running today, so I was torn. I'm glad I took the social route and skated with a bud, but it was also nice to feel the pull of the running bug.

Later boys.

Unsatisfying and Cold

Got dropped off about 4.5 -4.75 miles from home this AM while Mrs. A dropped off Child Two. It was cold. I needed an extra layer on my legs, but didn't have it. My legs froze up. My lungs were not working at max capacity given the cold dry air and I ground out just about every step on this AM's trot. Like I always say "somedays you eat the miles, somedays the miles eat you." Consider me chewed up and spit out today. It was a character builder for sure. Glad it's over.

A Pair

I've gotten in a couple this week. A solid handful on Sunday and another solid handful today. The Sunday I enjoyed it and modulated my pace to keep it interesting and spent some time thinking things over. It was a good and fun run. I was scheduled for yesterday but the weather was Nasty (note the capital "N") so I bailed. I got out today though it was pretty good. Footing was crummy, lots of crud, rhime, water and poor footing. I enjoyed it though, and it was good to get out in the middle of the day.

I signed up for the Timberman Tri. That should be fun. Weekend at PR's place in August!

Hanging On

Managed to get my 3 runs in this week despite another stressful week at work. I don't usually run on the weekends as there's usually too much going on and I'd rather cross train anyway. However, ran 7.5 today to keep the new year's resolution going. Definitely sore now, but nothing injured. One more week of hell then, hopefully, back to a normal routine. Need to get in the pool more if I'm actually going to survive a tri sprint this summer.

Quickie

Got out for a quickie three miler tonight. Work has been brutal. I've run very little. Just signed up for a NYRR 15k on March 28, hopefully will bring a little focus and motivation.

Peace, fellas.

P90x Day1 Again and Timberman Registration

Hi all,
Started up P90X with the goal of completing at least three lifting days a week with three days of Cardio. The lifting felt great and I cannot begin to tell you how good this makes you body feel.

I have signed up for the Timberman Sprint Triathalon:
http://www.ironmantimberman.com/sprint.php

If you are interested, would love to have some company.

Next year will be the Half Ironman.

Hope you all are well.

Workmanlike run

I was inspired to go for a 3 miler today at lunch. I think it was seeing the sun for the first time in quite some time. The run was uneventful, just plodding along really. Pace was decent, no pain, not a ton going on mentally. Just glad to be out and pleased that I decided to up and go. It was a little like a reintroduction to myself, or a part of myself.

Cool serendipitous moment -- I showed up for our weekly dinner at a friends' place, and Mrs. VTR handed me an impromptu gift. It was a book on running (forget the title at the moment). How cool that she gave the book today, the first time I've run in a few weeks.

Catching up on other exercises -- skied on Saturday (more fun than anything else). Hockey on Monday night -- wicked workout as usual.

Later boys.

Wages of Sin

I did a strong 5 this afternoon even though the run was sluggish and crummy . I bailed yesterdy when I couldn't find the gear I needed to run in the cold and got really frustrated. Footing was tough, and afterward my calves got all tight and lousy feeling. It could be the footing, it could be some dehydration, not sure. My pace was all over the place, and I'm attributing it to the major league meal we prepped for my parents as their Christmas gift and the two Negronis and the wine. You reap what you sow, and the wages of sin are steep. It was good to get one in early this week, I'm feeling consistency building. I'm two weeks from the start of the Vermont City Marathon training , and therefore 20 weeks from race day. I'm about 4 weeks from the Super Sunday 10K; 8 weeks from NooBeffid Half, and 12 weeks from the Cherry Blossom Ten. Spring is shaping up nicely which is good because I'm sick of January.

Props for Ms. FA

I am not running today but wanted to shout out Mrs. FA. She made it into the NYC 1/2 Marathon by lottery, and started training today. I just dropped her six miles up the road, and she is running home right now. It is 13 degrees out there today, and she turned her back on a toasty home and a fresh pot of coffee to get started strong. I'm psyched for her, and am excited to train with her as she prepares for the big run on March 21.

Dissocisation

I thought a lot about disociation tonight while I ran.
It was dark and cold and snowing lightly. I got in a solid four and felt pretty good.

I thought about a woman who counts her steps/mile (British marathoner, world class, her name escapes me). I tried it and it nearly blew up my run -- it was awful, by the time I got to 70 I was bored and getting increasingly tired. I stopped counting and walked a few steps to shake off the negativity of that experience. Counting steps is not a dissociative trick for me, anyway.

What did work well for me was creating a running haiku, this one is sort of the best one:

Running in the dark
Snow falls upon the pathway
A Fire burns inside

I also posted it to the cherry blossom training site. Actually, it's all I posted over there.

Work sucks

Started off the first Monday of the new year with a positive attitude. Ran 6+ in the morning at a ridiculously slow pace due to the footing. But I didn't care. Happy to get the miles in and kick off the new year with my first run. Then one of my best managers gave his notice at 10:00. 2010 will now suck. Oh well. Runs will be hard to come by for a couple of weeks while I scramble to cover his responsibilities. Managed 3 this morning at an average pace on an ad hoc route. Running in town these days is an adventure. For the record, my weight was 186 on Monday. I'll update on Mondays until I hit the wedding weight, 177. Peace out.

Planetary Alignment

So, just because I've got a Posterous account with other folks doesn't mean I'm abandoning this -- you are my boys and this is our blog. The Posterous move was an experiment to see what it's like to do a team blog over there -- it's smooth and easy and provides an alternative forum for people to share training stories.

I've been goofing with running this past year and it's time to get serious. I did 5.2 today, and including cool down walk it was all done in ~50 minutes. I felt good. It was cold and dark and the footing uneven in places but it was nice to get out and 5.2 is the furthest I've done in a while. I need to go in the mornings and that's a goal for the new year return to AM trots.

The stars were out and Mars & Jupiter were in the sky, so it was cool to be out. I did two 40 minute yoga workouts with Mrs. A this past weekend and we might try and do another tonight. It felt good and it was tough. I'm looking to work more of that sort of stuff too this year, focus on the whole body. One 20 minute session did lower body, and the other did upper -- I enjoyed and felt better the next day though the lower body workout made my legs sore which was totally unexpected.

New Year

Got out for 3.68 miles tonight. I thought the cold was going to be uncomfortable, but it wasn't so bad. Aiming to run at least 40 miles in January. I find out whether I made the NYC 1/2 Marathon Lottery tomorrow. Will post.

All Is Quiet

"All is Quiet on New Year's Day..." except for the 170 or so crazies running in my town's New Year's Day 5K. I was not anticipating any land speed records, and don't know how I did though I think I was in the top third or so of finishers, which is respectable. I was strong throughout the run and maintained a good pace. I was familiar with the course since I've run most of it a hundred times -- with the exception of one funny little part of the course which I've never done though I've run by those streets a hundred times. The course was sort of slick with snow and ice, but nothing unmanageable.

I Saw a woman I knew from my last corporate employer and I caught her around 1.5 and ran a bit with her. She told her husband she was tired and I dropped the hammer, as much as I could, and broke away from them. I finished with a good kick and beat her by about 45 seconds.... no reason for the animus except that she's worked 10-plus years for the worst company I ever worked for, goes on the road for long stretches and has no children, so, somewhere, deep down inside, we have fundamentally different value systems. She beat me a couple of years ago during the town's 4th of July race, so now it's onto this year's 7/4 RR and the rubber match. Nothing really to report, beyond this except that I'm happy with this run and it's a good confidence builder.

Happy New Year. Here's a to a year of running and fun.

F'n Cold!

and windy! 12 degrees to start with 30+ mph wind makes for a cold run. Need to figure out better protection for the jewels. Otherwise, I was properly attired for the weather. Decent 4.5 mile run this morning. No lingering effects from the x-training. Need 1 more 3 mile run this month to reach goals. Going to be tight tomorrow.

Slacker!

So, it appears we've all been a bit hamstrung over the holidays. It's tough, very tough. I got out today. It was cold (ice in full sun is not melting) and I't'd been a while since I'd run. Not sure how far I went but felt OK through the first 3/4s then lousy the last 1/4. Wine, beer, cocktails (manhattans, egg nog, things on rocks), cookies, chocolate take their toll, that's for sure. I'll go again tomorrow. I'm contemplating the local New Year's Day 5K on Friday. I'm not anticipating any land speed records for that one -- I'm ending 2009 slower than I started it, that's for sure -- but it will be good to get out and run.

So much for X training

Holidays and weather (really more the lack of footing) have played havoc with my running schedule. Managed only one 2 mile run last week as it was too icy to run any longer. So on Xmas eve, I decided to jump in the pool for some cross training. I figure I need to work this into my regular routine if I hope to participate in any tri's this summer. Managed 10 laps of various strokes with a pause at the end of each length. Unfortunately, my left calf cramped badly on the 8th lap. Didn't see it coming as I've had no troubles with leg cramps while running and have never (ever!) done laps in a pool before (odd since I was a lifeguard for 5 years). The next few days I was very sore. Probably should have eased into it a bit more slowly. I finally made it out onto the road yesterday morning for a 10k run. The first two miles where great as I was fresh and it wasn't too cold. The last two miles where awful. Not only was I fighting the calf cramp returning, but my left quad felt like it was going to go any second. I also over dressed for the 38 degree temp. resulting in overheating for the second half of the run. The good news is that today, while a little sore, I feel like I could head out for another run. Plan to head out tomorrow and maybe Thursday. I'm very close to reaching both of my December goals (12 runs, 50 miles) despite the last week.

"Workouts"

So, I composed the skeleton of this post a few days ago when I FINALLY got out for a run....

Being the holiday season, I've had a ton of work-outs:
- Friday (week ago): 12 oz curls last thanks to a yankee swap with festive game night crew
- Saturday: More 12 oz curls, 2oz. shooters and 8oz. wine swigs thanks to holiday rager with friends
- Sunday: Day/night off. The body needs to recover, you know.
- Monday: Hockey (two goals); followed by more 12oz. curls.
- Tuesday: 12oz. curls with work crew
- Wednesday: Weekly dinner with friends -- 2 bottles of wine.
- Thursday: Christmas eve! More wine with in-laws.

Yikes! It was on Christmas eve that I finally went out for a run. Three good miles in the late afternoon. Felt good, and started me (finally, I hope) back on the exercise track.

I got in about 2.5 miles of skate skiing on Christmas day and a full day of skiing today. Good stuff, and it feels good to be somewhat active again. More skiing and maybe some ice skating on tap for tomorrow. It better happen, seeing as I'm finishing a lovely martini at the moment.

Happy holidays boys. Eat, drink, be merry...and maybe get in a workout or two.

VTR.

Post-Christmas Slog

I got out for a 30 minute run this afternoon, in a driving rain. I felt every mouthful consumed over the last three days. Tough going. It's been one week since my baseline weigh-in, and I'm up to 230. Plenty of room to come down, certainly.

Looking forward to some renewed activity from everyone, maybe before New Year's?

Peace, fellas.

Catch up

I got in a quick one on Friday afternoon/evening.It was dark and cold. I felt pretty good until the end when my legs weren't quite working right due to the cold -- they were tight and not turning over all that easily. I should have worn one more layer on my legs I guess.

Yesterday I shoveled out our house and cleaned cars for a couple of hours. Hoping to get out today, but it's going to be hectic.

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.

Couple to report

Got a nice 4.75 mile run last Sunday. I felt good and had fun and beat the rain. I didn't get out again until Wednesday and did my bread run to Trader Joe's. I felt better on the way back than on the way out -- total head-wind on the way out and a lovely tail-wind on the way home. It's cold today, but I hope to get out today for a quick one. Should be doable.

Several workouts later and a thirty day challenge

Hi all,

Hit the treadmill for a 4.1 miler last Friday and this past Monday. About an 8:20 pace. Also, hit the gym for a P90x workout for a little over an hour lifting weights. I am about to start another reiteration of this program and if anyone else is interested in ordering the DVDs and starting with me let me know.

VTR - I understand what it it like to play hockey as I played the JV-B boys team yesterday on defense and had a blast. Unfortunately, I know where my body needs to go on the ice, but it really can't take me there. Need a little more practice.

Just getting out and being active is 90% of the battle.

I am challenging each of us to workout for the next thirty days for a couple of reasons:

Keep the holiday weight off
Start the New Year off the right way by being in better shape

To keep us honest, I say we post weight and photos of the upper body. Any takers?

Keep on running.

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.

Blustery

Seems like I was always running into a headwind today. Ran the castle island 10K route. Not much else to report.

Building the base

Still at it. I've been increasing the mileage ever so slowly at 10% per week for the last month. Based on Agricola's recommendation and that of several running rags I've read, this is a good rule to avoid (repeat) injury. 50 miles last month, shooting for 55 this month. Ran my 3 mile loop this morning as the bone spur in the ankle was a little sore after the added distance the past two weeks. Last week had two of my hardest runs due to weather (Wednesday's snow storm and Friday's torrential rain). There's something about running in bad weather that I'm addicted to. Felt good today. 6+ for Wednesday.

Best Run for Weeks

I got out for 34 minutes tonight. Best run for weeks. I ran the Reservoir Loop for the first time in a dog's age. I actually felt strong, and mid-way chose to run a slightly longer route than I had planned. Maybe some of the fitness I lost in the six weeks of post-ADK 1/2 inactivity is coming back. But then Wednesday's run will probably kick my *ss.

Crappy Week

I didn't get out this past week until Friday, in Tampa, Florida, early, around 6:00a. I ran for about 28 minutes. I got a little freaked by the sign that said, "Beware of Alligators." No lie.

Mrs. FA and I got out yesterday (Saturday) for 30 minutes in Rochester, NY. It was 19 degrees and the terrain was mixed -- some snow, some ice, some blacktop -- in her sister's neighborhood.

I'm finally back home after six days, hoping to have a regular week, with runs Monday, Wednesday, and Friday.

Peace, fellas.

Clarifying

Of all of the things I like about being my own boss what I don't like is the never-off nature of starting our own thing. It interferes sometimes with my life which is really much more important than my work (and always has been). I tend to get short lately and have little patience. Running helps me deal with that -- a reality hammered home when I'm not running as much as I should. I got out yesterday afternoon in the dark. It was cold and windy. There were no other runners out. The Christmas lights were on in folks' houses. I went 3.3. It was beautiful and clarifying both physically and metaphysically. I was strong and quick (I can run!). I pondered some stuff and settled on a course of action. It was good. I then got home, showered, hydrated & drank a beer. I yelled at my kids about something stupid. I've still got a ways to go. Embrace the process. Find the center.

GOOAAALLLL

I scored one last night for my team on hockey night (after two weeks of scoring against my team). Good workout, good fun, followed by beers. Not bad for a Monday night.

More Like It

I went out late today, around 4:15 PM. I didn't run over the weekend. I worked hard on Saturday to finish my yard work. Today was the first run of the 09-10 winter running season as far as I'm concerned: sub-40 F, dark, snow on the ground, badly shoveled sidewalks in places, hat gloves tights, shell & reflector. I had no real route in mind, I just went out and did my thing and ended up having a beaut of a run in the 4 mile neighborhood. I even threw in my end of 10K hills and did well. Last week may have been an anomaly, it may have been the week off, too much food at Thanksgiving, I don't know. My body reacted well and I enjoyed tonight. I felt quick, I liked my tempo, my CV felt good, my legs were solid. Mrs. A is happy to see us back on the blog.

Treadmill again

As I work into running once again, I have found it tough getting motivated to do it even though after I finish a run, I feel immensely better. Hit the treadmill last night for 4.1 miles and ran at an 8:30 pace. Slow, but at least I haven't lost too much ground to just lifting and other things. No tights yet!

I will get out into the real elements, but I am also considering switching shoes. One of my colleagues here just got new Nike "natural" running sneakers and he swears by them. You have to start out slower, but supposedly my buddy's aches in his lower shins have gone away. Check out this funny commercial I found while trying to seek out a link for all of you: http://tomfaranda.typepad.com/folly/2009/04/nikes-naturel-running-training-camp.html

The link to the shoe: http://store.nike.com/index.jsp?country=US&lang_locale=en_US&cp=usns_CSE_081109_Froogle&l=shop,pdp,ctr-inline/cid-1/pid-224611/pgid-224609&CAWELAID=377772735


I will let everyone know if I get them.

Men in TIGHTS

I donned the tights for the first time yesterday to squeeze in a 33-minute run in 42 degree temps.

That makes three runs for last week. This week I'm traveling, Atlanta and St. Petersburg, Florida, for work, then Rochester, NY for the weekend. I am aiming to schedule time for runs in the South, Rochester may be tough. Trying to stay on track with the challenge. More soon.

Quick one

Checking it off -- I got in a solid 3.5 miler on Saturday. It was sandwiched between two nights of festive drinking, so a five miler was probably in order, but I was glad to get out nonetheless.

Short Friday Run

Went out for 3.3 today. Nothing major, but I felt better than yesterday so that's heartening.
IT was chilly but I got out in shorts, gloves, hat not pulled all the way down technical-t and poly pro undershirt (long sleeved). My shorts kept riding up in my crotch and as I ran by this little gas station and Dunkins these morons across the street in an SUV told me to pull down my shorts. If there hadn't been 4 guys with hockey sticks (Aluminum sticks were visible in the back seat, running along the top of the door on the driver's side) I would have stopped, flipped them the bird and asked why they were looking at my shorts and crotch any way... but I rose above and carried on. I've never been hassled around here before (but have in rural Michigan) and think that people in cars who hassle runners are compensating for something.

I entered my name in the lottery for the Cherry Blosson 10-miler on 4/11/10 in D.C.. If you're interested let me know and I'll give you some inside scoop -- there is some HC momentum and we're trying to get in as a group, one from NE one from the Mid-Atlantic.

I also just signed up for the Vermont City Marathon.....here we go.

Treadmill run

Hi all,
Hit the treadmill for 3.1 miles and did some weights on Wednesday night. I don't know what it is about the treadmill, but I don't find them too bad. They are definitely easier on the joints and the legs. Might hit the Hyannis 5k this weekend if I can drum up some support around here.

Peace....

Perception

I'm not sure what it was, but for some reason I was convinced it was cold outside yesterday. It might have been FreeArtist's post from a few days back or the slightly gray morning. Whatever it was, I hit the streets at lunch in sweats, a long-sleeved tech shirt with zip up turtleneck, another zip turtleneck technical fleece, my light, running jacket (yup, I'm up to three layers) and gloves. I even reached for my hat, but thought better of it. I was overdressed to say the least.

Out on the course, I awkwardly reeled in a group of three runners. You know those times when you're running just fast enough to catch someone, but not fast enough to blow by them? That's the awkward pass I'm talking about. I said hello and picked up my pace until they were well behind me. Not a fan of the slow pass.

Besides my attire and pass, this was an uneventful run. I was glad to get out there. I figure it was 3.5 miles.

Wake Up Call

Beautiful day (sunny and 70 F), horrible run. This run was a wake up call for me. I need to be more conisstent in my runing, my diet, my hydration, my sleep habits. I need to structure my day better and remember to take time for myself and focus on running. I did about 4ish and it was one of the worst runs I've had in years. I raked and worked in my yard but haven't run since Thursday. The frustrating thing about consistency is that it's all in my control -- I just need to plan my days better.

OK, done venting. Thanks.

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.

Hockey night

Monday night was hockey night again, and it felt good. 1.5 hours of wind sprints seem tough to beat for fitness. Good times.

Seeing the posts this week is helping with the motivation on the running front. I'm very sporatic. Hoping to get out at least twice this week. You'll hear about it if I do.

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.