First Ultra

Today is my off-day, and time for some brief introspection. My little grasshopper and I tested yesterday for our high green belts and it went well. Sparring, breaking, Taeguk poomses, everything. The journey to eventually attain our black belts has given me the mental strength and confidence to embark on a quest to achieve some audacious goals - and do the work to achieve them.

My next goal is to run a 50 mile ultramarathon. I will do it, and see the race to its end.

My committed race schedule the next 6 months is as follows:

08/7 Beach to Beacon 10k
09/25 Niantic Bay 1/2 marathon
10/3 Maine Marathon
11/7 New York Marathon
01/30 Miami Marathon
04/26 London Marathon (subject to lottery)

SO I will run a 50 miler early summer 2011. If I do not get into London I am leaning towards the Keys 100 in 05/11 (the 50 mile event)from Mile Marker 51 in Marathon, FL and finish in Key West. Proceeds go to the Richard J. Fox Foundation to fight prostate cancer. (Second option is the North Face Endurance Challenge next June from Washington D.C. to McLean, VA.)

Would anyone be interested in the shared experience of an ultra? Or possibly being part of my support crew?

Final run of Week 7

Just a quick 4.3 loop but my left calf is still twinging with some discomfort. Between Wed, Thu and today did 33.3 combined miles. Time for a break.

Tomorrow is TKD testing so no run, taking Sun off, and probably Monday too. While I am following the Higdon Intermediate II plan in terms of when to scale up/back I am actually exceeding the weekly milage, but then again I did that with the Novice I plan as well.

Will hit Week 8 training hard again come Tues and hope that my calf has enough time to heal.

Week 7 long run

With my upcoming testing for Taekwondo this Sat and today's magnificent weather I decided to do my long run 16 this morning.

Had 2 english muffins with hummus spread on top, 2 cups of coffee and a GU before I left the house. Did my first 8 in 1:14, had another GU, and felt good until mile 14 - then experienced my worst running bonk since miile 25 of Sugarloaf. Agony. That stretch is in the sun and I was so dehydrated I couldn't muster up any saliva. I should have taken a gatorade, one GU at mile 8 just wasn't enough. Must have taken me 22 min do the final 2 miles.

Drank about 20 oz of milk flavored with Hershey's strawberry syrup and several glasses of H2O and I feel fine. 29 miles in two days is a good chunk of running.

Going to the TKD breaking class tonight! Excited to crack some lumber.

The Solo Blogger

Torn Ligaments gets major props for keeping his d*ck up and being the solo blogger since the VT City Marathon posts of June 3. Hang tough, dude. I registered for the Adirondack 1/2 again this year, and IF I can get off my behind will start training for it any...day...now. Posts to come.

13 in the rain

Week 7 training began today with a 13 miler in the wet. I missed yesterday's run but moving forward will do 13 every Wednesday until the week prior to the race. 13 is a good distance and will continue to challenge myself for time on these runs.

I started slowly (38:50) for the first 4.33 and pushed harder on the second loop (36.20) and finished the third lap in 36:15 for a total time of 1:51:25. I was distracted on the first loop, haven't been sleeping well of late and wrestling with the idea of starting a business so more than once I caught myself just cruising on autopilot and had to refocus. The rain and cooler temps were a welcome change from the oppressive heat and humidity of last week.

I have been bothered lately with a dull ache in my left calf that runs along the side of my lower leg, knee to ankle. It's not painful, just nagging. Not sure exactly what it is, perhaps a light strain/pull. Running through it.

16.4

Complete change of heart - with the weekend rain we are expecting, I decided to crank out my Week 6 long run (16 mi) this morning. It was still warm and the route was shady for the most part but the stretches of sun were tough. I felt fine up until about mile 10 then the thirst kicked in - mental toughness can overcome a lot but when a man is thirsty, that is another story. Final time 2:29:09. Map my run said it was 16.4.

A hilly 13

Missed Taekwondo last night and was scheduled to do 7 today but decided to do a longer run. It was down to a brisk 94 on the back deck, downright chilly compared to the past few days, but once I got going it was still hot. Under the shade it felt great but this run has long stretches of sun and I baked. Time 1:57:58. Tomorrow is rest and I need it - 28 miles the past three days in Death Valley-like conditions and I'm ready to fill the jacuzzi up with buckets of ice and just chill like a polar bear.

Eight miles

Got in my Wednesday run in 1;10:34, and it was *only* 100 on my back deck. Actual temp was probably 90, a good 4 to 5 degrees cooler than yesterday. Humidity was also lower which makes all the difference in the world.

I was 7:54 after mile 1 and 34:45 at the half way point. Another 8:45 avg min mile run. TKD tonight.

Week 6 begins..

111 degrees. That was the reading on my back deck this morning at 9am. A liberal amount of sunscreen, a chocolate GU, and a 12 oz bottle of G2 and out I went.

Did 7 miles in the heat. Felt good actually, muscles loose. The worst part is the stinging sweat that I can't seem to keep out of my eyes. I should get a sun visor. 1:02:53 is about 5 min slower than usual but still just under 9:00 min/mi.

60 laps

So this weekend the Torn Ligament family went to CT to celebrate the 4th. On Sat morning both Mrs. TL and I did a run I used to do in high school - a 4.3 loop around Pinewood Lake, where they filmed Revolutionary Road with Kate Winslet/Leo DiCaprio. Ironically, it is the same distance as the loop I do here in Kittery. It was a slower pace than I'm used to but nice to run with her. It has very big hills and I'd steam up them and then wait for her, but so nice that we can talk a bit and that we can share the joy of running together.

After we finished, I went next door to my old H.S. and ran 1 mile on the brand new rubberized track (a far cry from the gravel and dust I ran on 20+ yrs ago) and did it in 6:57, :06 slower than the 1 mile split time from my last two 5k's.

Sunday morning was my long run - and I was so impressed with the new track I decided to do 15 miles (60 laps) on it. Took me 2:12:57, so basically the consistent 8:45 time as my other long runs. Repetitive, yes, but I did enjoy it. I caught some collegiate running the other day after the World Cup on ESPN - from Oregon I believe, some sort of national championship race. They were doing the 10,000m and that got my juices flowing to barrel around a track, something I have not done in decades. Mrs. TL joined me for a bit, as she did 3 mi but we did not run together but she's getting faster - about 11:00 min mile - and then stretched in the shade and went back to my parents.

When I was done I walked a lap and then did the entire football field worth of suicides. Slow going, but I made a point of touching the yard lines every time. Goal to 10 yd line, back to Goal, then to 20 yd, etc. It is another psychological booster come marathon day - I can harken back to the July 4th morning in the ridiculous heat when after running 15 miles on my old H.S. track I did a full series of suicides. I was alone, and could have just walked back to my parent's home, but did it anyway.

I'm convinced that mental resilience, the willingness to push just that little bit harder when I'm running on empty, is what will get me to break 3:30 come October.

July 1st

2010 is half over and I am pleased with the progress I have made since Jan 1st.

Though I still have a long way to go before I reach my ultimate goals, I am patient, keeping things in perspective, and taking it step by step.

Today I ran 8.66 in 1:14:09, or 8:45 min/mile. In Jan I was running 10:30 min/miles for that distance. That is moving the ball in the right direction.

My hamstrings felt like they could support the Zakim bridge the first 3 miles or so this a.m. until they finally loosened up. That seems to be the case the morning after Taekwondo. Though my pace wasn't blazing I ran a good 2nd loop and look forward to my long run this Sunday morning in CT.

Week 5 training

Week 5 began yesterday with a 4.3 run in the stifling humidity - I finished in 39:03 and swatted away deer flies the entire time.

Today was a different story. It was 70 degrees and the air was much drier. I did 8 and felt pretty good - 7:45 at mile 1, 34:04 at the halfway point, and finished in 1:08:49. So a better pace than my runs of late.

I also did the 1,000 pushup challenge last night, which is 1,000 pushups in 3hrs or less. I read that US Army Rangers do it and wanted to see how many I could do in that time frame. I had no idea what to expect, if I would even finish in 180 minutes. I finished in 1 hour 58 minutes. I admit it sounded daunting but wanted to give it a shot - and the feeling of surprising yourself is wonderful. When I joined Taewkondo in May of '09 I remember I could not do 20 in a row.

Lug nut run

Today was a lug nut run.

I didn't feel like going, we are headed to Kennebunk for a cookout with the inlaws so already looking forward to a nice steak and some cold ones. I told myself that today's run was what will separate me from the runner I am right now - a glorified ham-and-egger who still dreams of cracking 3:30 - from someone who can accomplish that goal and then some.

So out I went. I call it a lug nut run because I can use this during my next marathon when I feel the wheels starting to fall off, to tighten them back up again. I can recall that moment I went from blowing my long run off to doing it, and sometimes harkening back to a moment of strength overcame weakness can be a huge difference maker.

I did the 12.99 again and finished in 1:53:13. Not great, but not terrible either. It is actually nearly the exact 13.1 split time at Sugarloaf. Higdon says to run your long run 30-45 seconds slower than marathon pace, but I have to chuckle - my marathon pace is called run your a$$ off like you're being chased by a pride of hungry lions. I have a hard time gauging my pace and think it's high time I get a Garmin or Suunto to accurately track my splits and distance covered.

8 on Saturday

Got in a decent 8 mile run this morning. It is exactly 4.00 at the turnaround point where Crockett's Neck Rd. meets 103 so it is helpful from a split standpoint. This run has a good amount of hills so this will be the new go-to route when I need 8.

I was 8:01 after mile 1 and 34:53 at the midway point. Finished up 1:11:27 but also took a quick nature break so let's call it 1:11 even. I really need to pick up the pace on these runs.

Tomorrow I'll do 14 and might do it on 1A along the Rye/Hampton coast where Agricola and I did the Eastern States 20.

9 in the steam

I set out to do a 7 miler at a quick pace and it just didn't work out that way. I tried a different route so I was ballparking the distance. When I left the house it was still overcast, humid but reasonably cool, and puddles were everywhere due to last night's downpour. The first few miles were slow - mile 1 was 8:02 and that was the last time I looked at my watch.

I was still really tight from either TKD or Sunday's 5k, I'm not sure, but I never really hit that proper stride. About 45 min into the run the sun came out and I felt like a package of Stop & Shop broccoli that was steaming in the microwave.

Final distance turned out to be 8.85 mi according to mapmyrun, so I overshot by a bit and my time 1:21:52, slightly over 9 min/mile was not great. So a bit of a grind. In fact, it's been two weeks since I've had one of those sublime runs that feel great start to finish. I X this run off my training sheet and look forward to tomorrow.

Taekwondo and then 4.3

I went to the 12:00 TKD class, also known as the black belt class. I was the only non-black belt there, and it was a workout and a half. I am pleased in that I held my own from a cardio perspective, but the huge differences are their speed and flexibility. Just like I've already made the personal commitment that I will one day qualify for Boston - it might take another year, probably two to run a 3:20 - I will also get my black belt. I just have to stay patient and remain personally accountable to the training and they will both happen.

After class I ran the 4.3 loop to begin Week 4. Higdon says today is just a light run (supposed to be 3) but by default I run my loop because of the hills. I find it is a psychological advantage to conquer those hills day in and day out, and now they are part of my routine. I don't even really think about them, sort of like shaving. Finished in 38:30 but time was irrelevant, just loping and trying to shake off the muscle strain of taekwondo and get loose. For kicks I checked my log and my first recorded time for that 4.3 loop was 43:10 back on Jan 12, and I am certain I was not loping back then.

Tomorrow I believe is 7 mi and that is pedal to the metal.

Father's Day 5k

Yesterday was the 2nd annual Portland Sea Dogs Father's Day 5k and the whole family got involved. We drove up to Kennebunk, the inlaws followed us, and we drove to Hadlock Field where the AA affiliate for the Red Sox play. Very nice minor league park complete with a replica Green Monster. Registered on the spot, $18 each and the kids were free. Pleased that the entry fee went to Prostate Cancer awareness.

The kids were excited to break in their new Sauconys (with laces no less!). They raced around a 400 yd track and then through a fence and through center field gate, and onto the warning track to finish beside the 3rd base dugout. They loved it. Then they settled into some box seats with their grandparents to wait for mom and dad to cross the finish line.

It was humid and warm at the start, 1600 registrants they announced, triple the runners than last year. They do a Mother's Day 5k that is pretty big and it benefits Breast Cancer awareness and I got the course layout from someeone at the start who has run in all of them. Mostly flat except for two modest hills.

I got as close to the start while Mrs. TL began farther down in the pack. The gun went off and I instantly felt like I didn't bring it. Felt lethargic, tired, and already thirsty. 22:00 was immediately in doubt.

At the Mile 1 mark I was shocked - shocked! - to see that I was 6:51, the exact split time as the Kittery 5k from a few weeks back. That was what I needed - and 22:00 was still in reach. The h20 stop helped, 5k's normally don't have them but it was hot enough to set one up and I'm glad they did. I need to hydrate more before my runs. It's not February anymore.

2 mi I was 14:17 so knew I had to turn it on but finally felt comfortable. I need a few miles to get loose and do prefer longer distances than 5k's. I ran the remainder with gusto and when we turned into the track next to the stadium I pushed hard as I could. We went underneath the bleachers and into the ballpark, and once on the warning track tore along the dirt and passed maybe 10 runners to finish 22:23, 7:13 min mile. :16 faster than the Kittery 5k.

39 148/647 M 19/101 M3539 KITTERY 22:23 7:13

So slightly disappointed but it was a fun race. A positive takeaway was that in the 35-39 age group I finished 19 out of 101. And I'm 39.

42:00 for the Beach to Beacon 10k still seems a bit unrealistic at the moment so I might shoot for breaking 44:00 as a goal.

We will do the Mother's and Father's Day races every year moving forward, a neat little family tradition we are starting.

7 miles

Ran 7 this morning in 58:48, two minutes off of my last Tuesday's 56:50. Again, the heat does take its toll. I need to bring Gatorade on the shorter runs as well. Had a GU (Vanilla Bean) before I left and another one at the 3.5 mark.

Tomorrow is the 5K and I will run it hard.

9.34 this morning...

...and it was hot. I've been running since December and need to get used to the heat. Not eating breakfast didn't help either. Did it in 1:21:40, and it is my long of the week but will jump to 14 for a long next week.

I'll do 6 tomorrow and then running in a 5k at the Sea Dogs stadium in Portland on Father's Day that finishes on the field. The goal is to crack 22:00.

Week 3 Training

Week 3 began with a 34:02:59 for my 4.3 mi loop, :10 seconds off my time for the same distance last Monday. Ran it hard, and finding the warmer weather does take its toll. Very good TKD class last evening also.

Week 2 training complete!

I didn't feel like running today at all but since I'll be in Montreal for the Grand Prix this weekend, I had to do my long run today. If I want to break 3:30 for the Maine Marathon I better get out and do it. So I did.

I ran 8.66 on Wed in 1;12:15, 8:15 min mile, and the Higdon plan had me at 10 for my week 2 long but I felt like taking on the 12.99, and I am glad I did. My first loop was 35:25, second was around 1:14 something but the last loop I turned it on and finished in 1:49:43, my fastest recorded time for that run. Broke past my 1:54 plateau by 5 min which I am happy about.

Now I can enjoy some St. Pauli's trackside, albeit most likely in the rain. Forza Ferrari!

7 mile run

Today I did 7 mi out-and-back in 56:50, :30 seconds faster than a week ago. So 8:03/min mile pace.

It felt pretty good, not great, but ran it hard. A Subaru Forrester came hurtling around a corner way too close for comfort around mile 5.5 that shook me up a bit. I try to be very altert/aware when I run and I was ready to leap into the brush if need be.

Week 2 begins...

So I think I am going about this all wrong. Instead of running the same 12.99 distance over and over looking for improvement, I am going to build up my 4.3 mi and 8.6 mi times. This morning I did 4.3 in 33:53, (7:47mi) the quickest time for that loop to date.

Also, instead of following the Advanced I, I will follow the Intermediate II plan. I have to be realistic with my time available and the advanced is very demanding - altering the advanced plan, and he potential for continually missing runs and having to playing catchup, just might not be my best approach. In contrast, I followed the novice II to the letter and it worked for me - the intermediate II is similar in structure so go with what I know works.

I am doing pushups every third day and did 589 over the course of the day on Sat - 5x100 and the 6th set I collapsed at 89. Owe myself 11 more. I do sets of 100, and give myself a 30-60 min break or so before doing another set. Sets 1-3 were 100 straight through, and set 4+ I had to go into downward dog around 40 but then continue, do another 30-40, take a breath, and try to get to 100.

Tonight is TKD and am looking forward to it.

Food? I don't need your stinking food!

I think running kills brain cells. At least that's what I think after my run in the Vermont City Marathon last weekend. Somehow, I completely, 100% spaced on a critical element of race strategy this year -- food. I simply didn't have enough to get me through.

The story of this race really starts at last year's Vermont City. I forget what I titled my post for that race, but it had to be along the lines of the Pot-o-Potty Express. I had major GI issues that year, and hit 4 Pot-o-lets and one gas station bathroom along the 26.2 mile course. I remember the dilemma of having to continue drinking Gatorade and eating shot blocks, even though they were upsetting my stomach. It was a nasty cycle.

Unfortunately, the memory of that race doomed me for this one. Because I didn't want to repeat my issues from last year, I chose not to drink Gatorade at the rest stops (mistake #1), and was stingy with the shot blocks (mistake #2). The net result was that I completely ran out of juice at mile 17. I rallied a bit here and there before hitting a big-time low around mile 23, and although I managed to run the last 1.2 miles to the finish, the fact is that I was barely able to finish at all. Between miles 20 and 24 I stopped a bunch, walked a bunch, knelt down, and even sat on my butt on the side of the bike path. My calves were cramping so bad at one stretch that when I lifted my leg, my toe pointed down as the calf contracted. My body felt weird, which is to say it was beyond a normal "bonk" pain and into a definite nutrition depletion mode.

The shame of it is that AG and I followed a great plan, pace-wise. As he mentioned, we diligently stuck with the 9:00 minute mile pace guy for the first half of the race, even when we felt we could've gone faster. I managed to stick with him through probably 16.5 miles before the wheels quickly and completely fell off. The weather was also good for running -- overcast to start, not too hot, and no rain. In terms of conditioning, you can always do more, but I felt good about adding to a solid base by getting in two 20's and an 18 in the six weeks leading up to race day.

In the end, counting on water, 5 shot blocks and one Gatorade at mile 23 (which immediately relieved my calf cramp) just wasn't enough to get me through. It's easy to write that now, but in reality, I only realized it after the race was over. I was lying down (it felt so good to lie down!), when a guy I know came over to see how I was doing. He is an accomplished distance guy who had just run a 2:52. Not that I could've gotten anywhere near his pace if I had eaten right, but it's worth noting that he drank Gatorade at every aid station and ate 14 shot blocks during the race. My intake miscalculation was a big miss.

So here's the kicker. Now I think I have to run another one of these suckers. Not sure when, but I'm pretty positive I'll be back out there again. And you'll read about it here.

Week 1 Training Complete

So this morning I did my final run for Week 1 of 18 of the Hal Higdon advanced 1 training schedule. I am modifying it a bit, but the core concept of one mandatory long run per week with three shorter runs that incorporate hills and speed work remains. Plus I cross train with Taekwondo Mon and Wed evenings. Speaking of which, TKD last night was my first class in three weeks - and it was perhaps the hardest class since I was a white belt back in May of last year. Lots and lots of rapidfire turn kicks, so many that I swore I could smell the burning torque friction from my pivot foot. I am going for my high green belt on July 17th and am excited because I will break boards at public testing for the first time.

Anyway, I did a 4.3 run in 34.10 on Tuesday, a 7 miler in 57.19 yesterday morning, and the 12.99 loop in 1:58;50 this morning. Today's run was a rough and fairly unpleasant one because I won't be able to run Fri Sat or Sun so I got in my long run while I could. It's clear that today should have been a light workout, as I was simply exhausted - almost 5 min off my weekend times of 1:54 which I'm not thrilled about to begin with.

So suffice it to say I am wiped. Need some rest and let my body recover.

Vermont City Marathon Race Report

Sunday, 30 May 2010 was race day. I came in feeling moderately optimistic, but there was an undercurrent of dread in this one -- I suppose there always is, are you ever really ready, have you done all that you can...

I'd had a dream earlier in the week of running a 3:52. It didn't pan out that way.

Overall Finish: 1585
Age Grp Finish: 170/244
Age Grp: M3539
10: 1:29:43
13.1: 1:57:46
20: 3:06:25
Net: 4:23:57
Avg/Mi: 10:05
Gun: 4:25:37

If I'm honest, I'd say I wasn't ready, I missed a few too many runs of both the long and the short variety, but I was determined to come in and gut this out. The time is my best marathon yet (a whopping 13 seconds faster than 2008). I ran it slightly smarter -- I walked part of the long hill and a shorter hill around 17 -- I was really trying to save my legs. and it did work, somewhat.

I've been hitting trouble on long runs around 15-18, I hit it earlier Sunday -- around 12 I felt something not right and that's when I determined to not run the whole Battery Hill at 15. VTR and I ran with the 4 hour pace guy, and chatted with him and had a fine time -- I even got to be the pace setter for a bit while the official guy stopped to urinate.

A couple of forgotten ups and downs in 10-12 caught me off guard and sapped me a bit, and I really dropped off the pace on Battery Hill. The long boring stretch out to the neighborhoods of North Burlington did their damage too. Through 16-17 I was telling myself that I'd weathered the storm earlier, but I was feeling average at best. I lost it soon thereafter and went into survival mode. I bumped back into VTR who as he said, was in his own personal hell (but I'll let him report it). We slogged on together for the next 5 miles or so. I had a couple of crazy incidents at 21-22.

The first came down when we were finally coming off the surface streets and heading to the bike path that would take us back to the finish line. At that turn there is a waste water treatment plant. I'm not really one to gag etc, but something about that plant at that point in the race made my eyes water and made me retch and gag -- If I'd had stomach contents I'd have hurled. After recovering, I trudged on. About 5 minutes later a woman in front of me crashed when the woman in front of her stopped short to pick up a dropped-GU. I somehow managed to leap over both of them and not fall and not step on them. I got this weird muscle pull in my arm and my right calf balled up under my knee. I carried on.

I think I got an adrenaline burst from that and felt really good from 22-24 saying this will be my best marathon yet, then I crashed again at 24. Walked to 25 (walked the full mile), started to run at 25, my legs nearly gave way, I resumed walking, almost started crying (??) but powered on. About 25.25 I started running again and finished on a run with a great kick. I cursed out the apathethic finish line crowds asking them if they were at a "f*&%ing wake" and passed a couple of folks at the end (though the folks at the top of the chute ROCKED!).

VTR was inspiring and gritty. This was one tough race. It got progressively more humid and warmer as the day went one and it really knocked me around. I could have used one more GU near the end (and about an additional 100 training miles). I hydrated well, I think, though some guy asked if I wanted salt tab... I think this is my last marathon for a while -- my life is not set up for marathoning these days. My kids want me to keep going, and that might be what brings me back, even more than the fact than the fact that I think I know more about the distance than I did before and feel the need to tackle it again... but I need some time to recover and parse my lessons from this one. More miles, more calories on runs, smarter pacing.

Speaking of my kids, they and Mrs. A were out cheering the whole way, and it was great to see VTR's kids (& father-in-law) way out where we needed help most. All of our kids ran races the day before and we had a blast. C2 held my hand for the last half of his 1/2 mile race and that was an awesome moment. C1 smoked it and did really well and I'm psyched for her, the girl who told me "I run, you jog..." So awesome, and as VTR said to me at mile 9 when Mrs. A told us that C2 said "finish strong, dad" -- something I'd been telling him the day before when he did kick at the finish and pass some kids -- "that's what it's all about."

The Tortoise and the Hare

I was out the door this morning 5:45am and just decided to run. Wasn't sure of distance, just wanted to go with the flow and find a nice stride and ride it. A bit more humid than yesterday at this time but still quite comfortable.

I started slow but gradually increased my pace. I ran a stretch of road with undulating hills, hit them hard and it felt great. One hill is very steep and I ran that one twice - retraced my steps and charged up it a second time. On my return I saw a rather large turtle in the middle of the road - I couldn't help but chuckle at the obvious Kafkaesque symbolism. I stopped, picked it up by its shell, and it snapped at me several times so I just nudged it with my shoe to the edge of the road so he wouldn't get smushed. Ornery little fellow.

I wasn't sure of my exact distance but total running time was 1:25:45, so I would estimate around 9.5-10 miles, mas o menos. That would make sense because my last two 12.99 runs were that pace, and this one felt like it was in the same ballpark. Steady, consistent, just like my friend the turtle trying to cross Haley Road.

I am going to include some fartlek training moving forward - Swedish for 'speed play'. Basically it's running sprints in intervals during regular runs. Sprint to the blue mailbox, back to regular pace for a bit, sprint to the yield sign, etc. I want to get faster. Need a little more 'hare' in my workouts.

When I returned Mrs. Torn Ligaments went out for a 4 mi run with my sister and her husband, as the extended Torn Ligament family is here for the Memorial Day weekend. I have my sister to thank for my personal running renaissance - after being grossly out of shape for a decade she encouraged me to go for a run with her last August when I visited family down in Connecticut. She ran the New Orleans half marathon and incorporated running into her daily life. Thanks to her insistence, I laced up my Merrill cross trainers that I've never done anything other than walk to the mailbox in, and that first five mile run on that oppressively humid day set me on the path to proper fitness. It turned into my very first 5k with her last September, the Kennebunkport 5k in October, and six months of hard training later, a marathon finisher. The journey of 1000 miles does indeed begin with a single step, fortune cookie simple but oh so true.

12.99...again

So I went out this morning 5am sharp. Woke up around 4:30am and couldn't fall back asleep so went out at first light - what a gorgeous morning. Temperature was ideal, just a shirt and shorts, low humidity.

I like to vary my running routes but the 1:54 for my 12.99 sat in my gut like a bad sausage calzone. I ran it 3 min faster in April so I decided to try to use today's run to better that time instead of doing something different.

I felt like I ran hard, harder than Thursday. I expected a 1:52:30. Time: 1:54:15. Argh. Sometimes running is like that. But I am pleased with the effort, and got in a great workout, that is what counts.

Post-run I wolfed down a leftover chunk of Wild Alaskan King Salmon, a 16oz. Vanilla Protein Monster, and made a bowl of Stonyfield french vanilla yogurt with blackberries, blueberries, strawberries and granola. That's a breakfast fit for a guy who ran 12.99 in 1:54:15.

12.99

So this morning I did my first 'real' run post-Sugarloaf (5k and run home nothwithstanding). The antibiotics did their trick and finally I felt like I could handle a longer run, so I did my 4.33 mi loop three times this morning for a total of 12.99. It's my standard loop complete with three decent hills that (as I mentioned in the Cherry Blossom blog) aptly named Tom, Dick and Harry.

I felt good, no muscle fatigue, and ran a decent clip though wasn't running like a man on fire. Time: 1:54:00 right on the screws. I ran it in 1:50:58 on 4/7 which was Week 13 of training - that was the Wednesday before the Cherry Blossom race, and that week was when my times really started to improve. For a little perspective, the first time I clocked that 4.33 x3 I finished in 2:05:49 back on 3/16.

On a related note, today's run went a long way in abating my post-marathon blues. I'd heard of it during my marathon training research but never bothered to read about it. Turns out I'm just the sort of person who tends to get it. I trained so hard for it, x'd off each and every run with a diligent sense of accomplishment, and then exceeded my goal. Everything should be rosy. But the withdrawl of anticipation, coupled with the fact that I needed to rest and not run, put me in a bad place. My intensity amplifies things as well, so as much as I reveled in the joy of running a terrific race, I sort of languished after the fact.

Can anyone else relate and/or had a similar experience? I found that immediately setting another running goal, putting a plan in place, and taking the first steps toward reaching that goal, is my personal antidote. It is amazing how much better I feel.

I got home a little later than I'd hoped to, and Mrs. FA had to leave for a thing shortly thereafter. I didn't want to skip my night to run so got out for a full 17 minutes! Sweltering.

Slowwwww....

Howdy all,

I have been working out on and off for the past few months, but I have to kick my training into high gear. P90x yesterday morning and then today a 3 mile bike followed by a 3 mile run in order to prepare for the Timberman Sprint Triathalon in August. My legs felt like lead after the transition and lets just say my running time was not great, but no worries as I kept my HR at 170 and I felt okay. Also have a contest going on here, from beginning of June to beginning of September, winner takes $100 from each of the contributing members. Should be fun and a good goal. Congrats to Torn Ligaments for really burning up the track. Nice work!
Hope you all are well!

Keep on running. I read way more than I post, but you all are an inspiration and a constant reminder for me to get up off the couch and do something. So thank you for the motivation.

30 Minute Monday Run

Got out and ran for 30 minutes last night, extending the top loop of CP to include the top of the Reservoir trail. It wasn't very hot, but muggy, so I had my first good running sweat of the season. It felt good. I am getting excited for summer.

Kittery 5K Road Race

So today was the Kittery 5K road race and kids fun run - the little ligaments were eager to participate, and despite battling a sinus infection, I gave it a whirl. The kids had a blast, as they each ran in their respective age groups about 300-400 yards or so. But our budding olympian had a meltdown of epic proportions when he found out he couldn't run in the 5k with me so Mrs. Torn Ligs buckled them up and left the race as soon as the horn sounded.

I was feeling miserable but haven't run since last Sunday's 26.2. I was jonesing for some endorphins, and get really uber-edgy when I don't get my runs in so sinus infection be damned. Let's just say GU and antihistimines aren't the way to prep for a race, but whatever. I needed this morning's run. My goal was 22:00.

About 300 runners went off at the start, and immediately I realized running under the weather wasn't a great idea. I didn't break away from a cluster of runners until about the 1/2 mi mark, and passed mile 1 at 6:52 so actually quite surprised at that. By the halfway point I was pushing hard and so dehydrated I was literally foaming at the mouth like a rabid animal. The antihistimines dry you out so much and it's virtually impossible to rehydrate fast enough when pushing your body like that. I just didn't have the fuel.

Once again I miscalulated where the finish was - I thought it looped around the fire station but was wrong so I began my final sprint much, much later than I normally would have. I passed five runners who I trailed the entire race right with my final kick, but was slightly frustrated because I had to slam on the brakes as a wall of three runners finished in a side-by-side-by-side stagger so I couldn't roar through the finish line. I did all I could from slamming into them, so I clearly lost time at the end.

39 DAVID COSTANTINI 39 M KITTERY ME 22:37 7:17

So 39th out of 291 isn't bad all things considered, but I know I can do better. I chowed down a banana and a few orange wedges and then ran 2 miles home.

VT and Agricola I - have a GREAT race next week! May the wind be at your back and the beer ice cold at the finish.

Resurfacing

Howdy, gents.

I'm slowly resurfacing after an unusually brutal April, replete with a monstrous crap load of work, two funerals, travel to five cities, and an abandoned vacation. I ran a few times shortly after the 15k race in late March but have barely run since. I took yesterday off and got out with Mrs. FA for a couple-three miles and felt good to do it again.

I've caught up on the recent posts and it's great to get aquainted with Torn, and to read about his fantastic achievements. Nice work, brother.

More soon.

AG, you there?

Just checking in.

Back...

I'm on a forced break from running over these next few days after pulling a small muscle in my back over the weekend. Very sensitive to certain motions. I went to PT yesterday, and was adviced not to run probably until the weekend. I'm doing exactly as she says so I don't jeopardize the marathon. I'll keep you posted. Think good, and healing, thoughts.

Wild Woman

Mrs. VTR has started a phenomenon. Frustrated that the competitive feel of even local fun runs was getting the better of her, Mrs. VTR started the Wild Woman 3 Miler last year. Her goal was to reclaim the sport of running, without any competitive pressure, self-inflicted or otherwise. She set a date and was going to run three miles on her own. A few friends found out about her mission, and they decided to join her...in costume.

They had a ball, so this year Mrs. VTR decided to open the run up to a few friends. The ladies arrived at 7:45AM yesterday and dropped their kids at our house, where many of the husbands and I were on kid and refreshment duty. 30 racers, about 20 husbands and somewhere around 30 kids later, Second Annual Wild Woman's 3 Miler went off without a hitch, complete with official t-shirts that I was able to pull together.

It was a great run and tribute to the community spirit that can drive running, if it's approached in the right mindset. There were two comments after the race that really epitomized to me what the event was all about. One non-runner-type described how the runners split into two groups on the course. She didn't realize they had split until the front group just stopped running. She wondered what was going on until she realized that the faster group was patiently waiting for the second group. "How cool is that?" she said.

On the other hand, a serious runner-type said after the race, "Next year this could be really big and really good -- with prizes for the fastest time, etc." You see, this woman missed the point entirely. The only prize for the Wild Woman Race was for the wildest costume (won by a woman in a snorkel, mask and old school life vest). Mrs. VTR did take this woman's suggestion to heart, though. Maybe next year they will have a prize for the fastest time...only they'll draw it out of a hat at the end of the run.

Very cool.

Twelve

I got in a twelve miler on Saturday. It was a good run with a strong second half. I'm getting pumped for the Marathon at this point. Some of the training miles are starting to kick in. Nothing more to report.

Torn, nice job on the Marathon! Congratulations!

Sugarloaf Marathon

So today I ran in the Sugarloaf Marathon in Carrabassett Valley, ME. I drove up yesterday with Cheryl and S in the Volvo and my Dad chauffered N in his car. Not bad, about 3hrs total driving.

We stayed in a condo just minutes from the base lodge where I received my packet - 41 was my bib and clearly was based upon when I registered back in January, a good 30 lbs heavier I might add. We drove the course after a linguine dinner and it was just as I expected-a two lane highway (Rt. 27) and the start was in Eustis at Cathedral Pines campground, and the entire race was run on that road. The 1st 5 miles were flat, 5-12 rolling hills with a rough one at 7 that must have been a mile in duration, another steep one at 10, then flat through 17 until the hills began again until about mile 24 or so.

The vibe was positive the entire time - my Dad dropped me off at the lodge @ 5:20am for some complimentary Starubucks coffee while I waited for the shuttle to take the rnners to the start. Lots of first time runners interspersed among 10 and 15 time veterans, and they imparted some helpful advice.

My strategy was simple - easy and conservative for the 1st 13 miles so I didn't expend too much energy on the early hills, and then at run the second 13 like it was a brand new race, this one a half marathon. I'd run the back half the way I'd run a ten miler - forget times and just try to catch up to and pass as many people ahead of me as possible to keep a constant sense of urgency. Goal: 3:45.

A local sherriff blasted a .12 gauge and we were off. Perfect weather, perhaps 50 degrees at the start and beautiful blue skies. I was jacked up but really tried to take it easy early on and my first mile was 7:45. I dialed it back even more for the next few miles into the 8:15 range, gave my zip and gloves to Cheryl, and 5 mile mark was around 41 and change.

The hills 5-12 were long but I kept my eyes on the white line as not to become daunted by the ascent, and it really just seemed like a 7 mile upward trudge. Took off my shirt at the beginning for the hills, and the sun felt great. Mile 10 time was 1:26 and change, so basically an 8:40 min mile to that point.

The downhill descent after the last hill was long and fast, and I tried to keep things in check as not to blow out my quads. Once I got to the bottom near the mile 13 marker my second race began, and that is where the fun really began. I just kept telling myself "Nobody ahead of me is as mentally tough as I am" over and over again and as I started overtaking runners the more I believed it.

Cheryl, my Dad and the kids met me every 3 miles or so, but after I passed them around mile 16.5 or so I didn't see them until 22 because Cheryl helped a runner who collapsed and was completely incoherent. She wasn't sure what to do, and was going to drive him to the finish but then just pulled over as he puked his guts out. He could barely speak his name so she just called 911 and they talked her through until the ambulance arrived. Scary stuff.

The hils picked up again at mile 17 and were rolling through 24 - I'd charge downhill and then steam uphill for that stretch. I'm pleased to say only 2 runners passed me from mile 13 through mile 25.

MILE 25 - that is the first time I honestly, truly felt fatigued. I was still strong at 24, but 25 was rough. I lost my 'mental toughness' for a patch and just battled to maintain my composure. I did regain myself but not after about 7-8 runners passed me. When I hit mile 26, I sprinted - sprinted! - the final .2 with such crisp, upright form I felt like Usain Bolt. How ironic that my second wind hit me with .2 left. I had more in the tank, but being my first 26.2, I wanted to make sure I played it smart because the last six was uncharted territory. Final time: 3:39:19.

Finished 110th out of 339 runners, and 15 out of 26 in the 35-39 age category. So overall, I am pleased with my effort and performance. I've been running consistently for about six months now, in some cases in excess of 50 miles/week, and haven't had any blisters/black toes at all - but today I do have a nickel-sized blister on each foot in between my big toe and the ball of my foot. It's a very awkward place because it's not an impact spot, maybe from running downhill?

I would love to do the 100 on 100 - if it does not materialize I do plan on running a marathon late Aug/early Sept to get one more under my belt before NY in November, but the relay in VT sounds incredible so count me in.

Diet and Exercising to the Extremes

I read this in the NY Times about Ultramarathoner Scott Jurek - I think you might find it interesting.

http://www.nytimes.com/2010/05/13/sports/13runner.html?pagewanted=1&ref=homepage&src=me

Surprising

I did not want to go out this morning. My legs felt a bit sore and stiff, and I almost convinced myself that I needed another day off to rest. Instead, I managed to rally and got out for 3. I'm glad I did. I felt as strong as I have in a long time on the back portion of this out and back. I was able to stretch out my stride and felt somewhat fast for the first time in a while. It's cool when running throws you that kind of curve ball.

100 on 100

Anybody up for this? August 28, 2010.

Check it out.

Last Run before 26.2...

So I am feeling good after doing 42 total miles on the hard packed sand last week in FL. Did 15 last Sun (1/2 of which was into a tough headwind), 7.5 on Mon and Tue, off Wed, and 6 on Thu and Fri.

Today I did a nice and easy 4.3 in 37:00:13, which I'd like to believe is my marathon pace. I didn't labor at all, just ran loose and relaxed - approached it like a Sunday drive in a vintage convertible. That puts me at a 3:45 marathon, which is fairly aggressive but I'm going for it.

Tomorrow I'll do another short run, then Tae Kwon Do in the evening, and that's it....Week 18 of 18 is here and I can't wait until Sunday. Feel like one of those horses at the Kentucky Derby that is just bucking in the stall before the gates go up.

Rain, what rain?

I had the pleasure of running 20 miles with AG on Saturday AM. About 8 of it was dry. The remaining 12 was extremely wet, like yellow and orange on the radar wet. We slogged through it, stretched a fair bit and emerged triumphant at the Hatch Shell. Along the way we climbed Heartbreak Hill, passed Harvard and BU's boathouses, and caught up on each other's lives. It was a great run, even better for knowing that neither one of us would have ventured out without the other. That's my last long run of this training session. I got in a 3 miler today to stretch things out before more bad weather rolls in tomorrow, and I felt good. Not too tight and generally strong.

Feels good to be on the wind down, and to have passed the last real test with a good friend.

Twenty in the Rain

VTR and I got it together, judged the weather maps sort of correctly, and made the bold call to go running on a day of unsettled weather. We did the course that I did with David -- my town to the Hatch Shell in about 3 hours with frequent stretch stops and one potty break at a Dunkin Donuts across from BC.

VTR called me at about 555 AM and we looked at weather maps together and figured we'd get in some miles and see what happened. We made bascically the right call. The first 8.5 miles were dry the next 11.5+ were slightly less dry. The thunder and lightening mostly held off though at about mile 18.5 a huge bolt of lightening across the Charles helped us to pick it up and get rolling and bring it home strong.

I felt pretty good until about mile 15. The misery continued until about 18 and then it sort of receded and I battled through. I did better this time overall though than I did with David and felt OK, though let's face, there was much suffering in the last quarter. A big quad cramp right above my knee brought me up real short, but we fought through and VTR totally helped me with some smack talk.

A woman passed us in Wellesley and we were like, oh, she's just doing a 5er, though she had on a fuel belt and was moving briskly. We saw her again in front of the Harvard Boat House and she was heading in the direction we'd just come -- she was doing some sort of a loop and was looking fresh as a daisy. I applauded her and we cheered and she smiled at us and powered on. It gave us both an adrenaline boost that was sadly too short lived.

I had no real issues on the Newton hills this time and actually sort of enjoyed them. I really think that my issue on this run comes from the long down hill that starts at BC and goes to the river -- my legs just don't like the down. All in all it was a good run, I know more about myself than I did before, and we were hard core, because the weather was hard core. It was pouring out for more than the last half and my feet were soaked from about 10 on (no blisters though!) and we were drenched. In addition to the woman on the mega loop, I'd say we passed about 10-12 other runners all day, and you could judge training distance based on wetness. We and some other guys were soaked, and we'd been out a long time. It was hilarious. When I say it was raining it was really raining, and when it was pouring, I mean pouring like out of a huge bucket. It was downright impressive.

No, I'm not much of a mantra guy, they tend to make me a bit nutty, sometimes, though I do like "easy, smooth, light, fast." VTR had the best saying, and I'm fairly sure that my second wind came back when he said it: "We were made to do this. We were made to do this." Loved it and I could relate to it. Simple, to the point, and really starts to hit at the heart of what this is all about: being human.

We had a blast, we had a great talk, we had a great run. I felt good Sunday and Monday, only minor soreness (stretching breaks were huge helps). I'm definitely heading out Tuesday -- the short runs are so key on so many levels and they've been missing from my life this month and I've been the worse for it. I'm stoked for Vermont City, I'm in, I'm enthusiastic and rearing to go!

Short ones

I managed to get in a couple of runs this week, a four and a half miler on Wednesday and a 3 miler today. I have to do my last 20-miler this weekend. I'm actually looking forward to it in some kind of demented way.

AG, is this the weekend for your 20?

Good twelve

I ran a solid 12 miler today. I went out slow, stretched a few times along the way, and finished strong. For the first time, I felt excited about the marathon on Memorial Day weekend. The 20 miler next weekend could change that, but I'll take the positive vibes for today.

I'll call it 7

I got out this morning for about one hour. I was supposed to do 8 miles, so I'm sure I fell short of that, but schedules are tight, you know? One hour got me back home in time to participate in the kids' t-ball and little league opening day.

I was slow and steady on the way out, did a couple of telephone pole-length "sprints" (if there's such thing as a slow spring) at the turnaround point and finished strong. My back lap of the out and back was a full minute shorter than my out, and that's including about a minute's worth of stretching on the back. I was pleased with that. It really is necessary for me to go out slow.

12 still on tap for tomorrow.

Chi-Chi

I was in Chicago for two days this week and got out for a 4 miler along the lake. It was gorgeous. Chicago really did the right thing with their lakefront development. Museums, a running/biking path, gardens, beaches....lots of public space. Really awesome. It made me think how cool it would be to run the Chicago marathon and bring the family out for the weekend. I'll have to work on that.

I ran three at lunch today with a small crew from work. It was fun to be outside with folks that I usually only see in the hallways or in meetings. Nothing else to report on that one, except it was gorgeous out there.

I have an eight and a twelver on tap for this weekend. It's also opening weekend for t-ball and little league, and we're starting in on painting the house. Very busy to say the least. It's supposed to hit 80 degrees up here, so at least I'll be outside.

Hope it's just as nice where you are this weekend. Enjoy!

19 miles with 18 days to go...

First off, I completely forgot my user name was 'Torn Ligaments" - that was my fantasy football squad back in 2007. Since then I've been BabyGotBacks, Bruised Egos, and Madoff Investments. But I digress...

So I'm gearing up for Sugarloaf which is on May 16th. I enjoyed Ted's Cherry Blossom blog so much I thought I'd continue documenting my running life here. Today I did my last big run on the Higdon novice 2 - it was supposed to be a 20 but was a little less than that (18.89) according to mapmyrun. Time was slower (9:33 min/mi) than my 14.75 (8:06 min/mi) from the other day but I did the most hill work I've ever done. My first few miles my hammies were a little tight but loosened right up. So including the 20 with Ted last Sat, my midweek 14.75 and today I've logged 53.64 miles. Next week will be a few 3-4 milers on the beach and that's it. I have to say I feel prepared, relaxed and ready.

I downed 32 oz of Odwalla Vanilla al'Mondo afterwards because I only had h20 in my camelback and that is the last time I'll run that length of distance without gatorade.

Glad to be part of the crew again. Also would anyone be up for the Mt. Washington Road Race next year? It's the 7.6 road up to the summit, 11% grade, and an enormous challenge. They have a calculator on their site and you can figure out how long it might take you based upon previous road races, then adjusted for the incline.

On ice and arnica

Passing on some pain management tips that are working for me...

After my long runs, I immediately fill the tub with ice cold water, drink some milk and eat a PB&J, and then soak for about 10 minutes. I think the cold reduces the swelling in the legs -- whatever it does, it provides relief.

Someone also recommended Arnica gel, which is supposed to relieve muscle pain. Not sure if this stuff works, but I used it last night and woke up feeling great. I went down the stairs without a problem, and still feel good as I'm typing right now.

Worth a try...

Long weekend

This week was school vacation up here, so I took Friday off to get in some family time. I also managed to get in some runs. I did 5 on Friday, 3 on Saturday, and my long run of 21.6 on Sunday. (21.6 only because my loop is 10.6 and I couldn't figure out a way to cut out the extra.)

The long run was an interesting one for me. It was all about keeping injury at bay, not going too fast and just churning through the miles. Along the way, I stopped to stretch probably 5-6 times. It was the first time I've done that, and I found it to be hugely helpful. My legs felt refreshed after every stretching session, so I'll likely keep this as part of my long-run regimen.

I also ate differently on this one than I have during long runs in prior years. Usually, I have the Gatorade and Cliff Shots on board and I ration them out over the course. This time, I had an egg sandwich early, a banana just before my 11AM start, and carried water. At the halfway point (my house), I had a big chunck of banana bread and replenished my water. It worked out well, although I have to try more portable nourishment on my next run. I don't think banana bread will travel well on race day.

The big win for me was that I finished strong. My goals for the marathon are:
1. Go out slow (and stay slow)
2. Finish strong
3. No injuries
4. Sub-four

On Sunday, I constantly monitored my speed and forced myself to ease up instead of taking off when I hit a groove. I paid attention to every twinge and tweak, and slowed or adjusted to try to find relief. As a result, I actually did finish strong. The last mile to my house is a series of steep down/up hills which are brutal on the legs. I chanted "strong legs, strong legs" down the first hill and actually felt strong. I finished with long strides and way less pain then I had during last week's 18 miler. It was cool to see how holding back really can pay off in the end. Hopefully, I can overcome adrenaline and take this approach to marathon day.

On Reflection

Before you read what follows: I'm toying with the idea of doing the same run that I'm about to describe below, again, in two weeks time -- on 5/8 or 5/9. Anybody interested? Run part or run all -- I would *love* the company. I also love the shared experience of running -- the blog is cool, but it needs to start to expand and we need to build up the culture of running even more, and bring the social into it (something I've loved stemming from the Cherry Blossom 10 blog and race). Let me know about 5/8-9

On reflection, my planned 20 miler was pretty darn tricky given that I'd run 5 miles in the previous 2 weeks. Never one to be deterred by such trifles, I proceeded as planned. David C. came down from Maine, I put on a nice spread Friday night, we carbo loaded, chatted for a bit and hit the sack.

We were on the road by 7:50 only 30 minutes late. We strolled to the jump off point and headed out. I started this long run like I do most of them: through the center of town, into Wellesley. Rather than turn around at the bridge or head into Weston, we turned right on Rt. 16 and picked up the Boston Marathon Course. We followed that for the next 7+ miles, through Wellesley Hills, Newton, to Comm Ave and BC.

Let me tell you, the Newton hills are no joke. I've driven Comm Ave dozens of time. I never realized though how high those hills are. Starting at about mile 9 on our run, and 17 on the marathon course, there are three, long hills in a row, culminating at Heartbreak Hill at mile 12/20. Everything was going swimmingly the first 8 miles. I took on the first hill with no problem. My legs swelled on the second and I actually walked a bunch of it, running more as I neared the top -- my first sign that yesterday was going to be tough.

We met our families at mile 10, dropped a layer, chugged some Gatorade and headed off. I ran Heartbreak Hill with little issue, but all respect to the Boston Marathoners who hit that beast at 20... After HBH we turned left at BC and headed down Lake St. and made our way to the Charles River. The long down was nice for the cardio, but murder, I think, for my legs. We wound our way through Brighton a bit to make it to Soldier's Field Road, dodged some traffic, jumped a guard rail and hit the Charles River Trail.

After a hippy, Earth Day, Charles River Cleanup chick nearly took David's eye out with her idiot stick (don't wave around a long wooden pole with a giant spike in it while talking to your helpmates, without paying attention to your surroundings, chuckle-head), we chugged along and met the families at mile 15. By this point, I was done, but I'd committed to the full magilla.

I dropped my water pack and on we went. My left leg -- just my left leg -- went into spasm essentially, it wasn't working like I wanted it to nor needed it to. My right leg felt fine. Well, as fine as screaming shins and calves can actually feel, but my left quad was completely shot. I had some stretches where I was trying to stretch, trying to give it a rest by walking, but I was walking, running walking running (and the left leg is far more sore today than the right). David rolled with me, and was an awesome partner. We chugged along, both of us hurting, but me hurting worse, and finished at the Esplanade, right in front of the Hatch Shell.

The weather was amazing. The familial support astounding. The running buddy fantastic. The muscle fitness not so great. Could the left leg issue be because I push off on it more since it is my dominant leg? I don't know. Anyway, glad I did it, hoping to glean some lessons from it, and use it to my advantage in a few weeks. Consider 5/8 boys, consider it....

And Another One

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

Coupla Runs

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

18 miles.

Long. Painful. Done.

And only just now, satisfying.

Churn

I managed to get out for a 4 miler today. Still very tight, but I feel good about getting into more of a routine (finally). Longer runs are on tap this weekend, and I really don't know how my body will respond. Working on hydration to lube up the joints today and tomorrow.

Run with your butt

I went out for an 8 miler this morning before work. It's the first time I've done a weekday morning run in a long time. It was gorgeous.

I've been extremely tight in my calves, hammies, and legs in general during my training stint this year. I'm convinced it's because I'm 39, but a full-pro runner friend has me thinking it might have something to do with my technique. She randomly mentioned that I run with my calves and need to run with my butt. I'm not sure what that means, but I've been experimenting with longer strides, a different kick, and trying to push off with my butt instead of my calves. Random experimentation, really, and I'm not sure where I'll end up. I need to talk to her about this in more detail, and I'll share my results.

How about you? Any butt runners out there?

New Route

I lapped the perimeter of Morningside Park last night. It's a big park. Two times 'round took me a little more than 30 minutes. There is a monster climb, starting on 123rd Street, up two blocks on Amsterdam and then to the crest of Morningside Drive. That really kicked my behind. But I enjoyed the change of scenery. Morningside Avenue has enjoyed a quiet renaissance, the Park is beautiful -- lots of cherry blossoms in bloom -- and the apartments along there make me envious.

I'm still not feeling great on the road but am striving to stick to a schedule. My next race is the Healthy Kidney 10k in Central Park, May 15, sponsored by the headman of the United Arab Emirates. I ran it last year and it had great swag, as befits an Emir. (I remarked recently to Mrs. FA that we've reached a point where we can say, ran this race last year, etc.)

My time last year was 1:01:25. Given my 3 and 6 mile splits during the 15k last month, I am aiming for sub-57 minutes on this go.

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.