Something very wrong has been going on with my blog today. Thru some online help discussion groups I think I've figured out the problem has to due with the "adults only" warning that i had set at the entry to my blog. I've removed this and now things seem to be working again.
The only reason I originally had that to screen out minors was so I didnt have to hear any complaints about foul language and/or whatever. Any readers to my blog know that it's not about porn or even adult oriented conversation (which I could go there but I'm trying to stay focused on the running!).
So anyway, now kids can access my blog. Like they wouldn't already be clicking thru that warning page already, huh?
Friday, January 30, 2009
Thursday, January 29, 2009
Irrational Exuberance
On the way to the Y i was listening to this:
If the sun
refuse to shine,
I don't mind. If all the hippies
cut off their hair,
I don't care...I don't care... I'm gonna let my freak flag fly!
Which got me waayyyy too psyched up for my workout. I was supposed to do 45-60 mins of cross train'g (BORING) but instead did a hot lil treadmill progression run: 8:30 - 8 - 7:30 - 7 - then 2 mins rest @ 8:30 pace followed by a half mile in 3:15 and then a few mins cool down. Total 5 miles. I had eaten some cheesey crackers about an hour before the running began and I wasn't feeling too good in the middle, but that went away the faster I got going.
Good stretch, then hit the weights. Then I started to knot feel to good about deviation from scheduled workout. I'm my own worst enemy with this sort-of behavior. Got's to do better. Cut out the end of my weight routine; just lost all my energy the more I was thinking about sticking to the regime.
If the sun
refuse to shine,
I don't mind. If all the hippies
cut off their hair,
I don't care...I don't care... I'm gonna let my freak flag fly!
Which got me waayyyy too psyched up for my workout. I was supposed to do 45-60 mins of cross train'g (BORING) but instead did a hot lil treadmill progression run: 8:30 - 8 - 7:30 - 7 - then 2 mins rest @ 8:30 pace followed by a half mile in 3:15 and then a few mins cool down. Total 5 miles. I had eaten some cheesey crackers about an hour before the running began and I wasn't feeling too good in the middle, but that went away the faster I got going.
Good stretch, then hit the weights. Then I started to knot feel to good about deviation from scheduled workout. I'm my own worst enemy with this sort-of behavior. Got's to do better. Cut out the end of my weight routine; just lost all my energy the more I was thinking about sticking to the regime.
Tuesday, January 27, 2009
Margarita Monday
Simple workout today: 5 miles easy on treadmill. 8:30 pace. I felt sore & sluggish the first few miles, then had to remind myself not to go any faster the second half. Stretch, weight circuit. This was a pretty unremarkable day.
My calves & ankles are feeling Saturday's long run. I have to really work on doing those runs slower. a. so that I don't feel so sore afterward. This is a long race, and a long training time to ramp up to marathon mileage. If I burn out early I will never reach the goal. that's exactly what happened last time I tried to increase miles toward a marathon goal. Also, b. I need to increase my total time running so that I'm ready to go 3:30 or 3:45 on race day. The slower I do the training runs, the more minutes 'on my feet' I'll be getting. I have to plan for a peak at 3:30 so that race day won't put me too far into uncharted waters.
My calves & ankles are feeling Saturday's long run. I have to really work on doing those runs slower. a. so that I don't feel so sore afterward. This is a long race, and a long training time to ramp up to marathon mileage. If I burn out early I will never reach the goal. that's exactly what happened last time I tried to increase miles toward a marathon goal. Also, b. I need to increase my total time running so that I'm ready to go 3:30 or 3:45 on race day. The slower I do the training runs, the more minutes 'on my feet' I'll be getting. I have to plan for a peak at 3:30 so that race day won't put me too far into uncharted waters.
Saturday, January 24, 2009
C.R. specific 9 mile
Today is my B-day! Did nothing all day except stuff I wanted to ... and that included a long run this morning.
I did a 9 mile run, which was to be LSD but I couldn't make myself slow down. I thought i would do 9x9 for 1:21 total time. I was pretty excited to be out there on the Caesar Rodney course. By the time I finished I had averaged about 8:10 per mile. Much faster than planned. Never felt tired until final hill climb.
It was cold & a bit breezy. I started from Rodney Sq. and along first mile but turned to find the 5 mile marker. I miscalculated and even though it was half downhill running my first split was 9:52. So I'm taking 2 mins off for an extra quarter mile. The rest of the run was exactly over the course so that my mile 2 = CR 6, my 3 = 7, etc. The slowest split was over mile 8, which I should check my previous times but I think I remember that one always being slowest (most elevation gained here or in #9). The last hill didn't feel too bad.
I didn't have time to stretch. I know that's bad for my PF situation. I can feel my legs will be sore tomorrow. I plan to take a rest day, maybe I'll warm up and just stretch.
I did a 9 mile run, which was to be LSD but I couldn't make myself slow down. I thought i would do 9x9 for 1:21 total time. I was pretty excited to be out there on the Caesar Rodney course. By the time I finished I had averaged about 8:10 per mile. Much faster than planned. Never felt tired until final hill climb.
It was cold & a bit breezy. I started from Rodney Sq. and along first mile but turned to find the 5 mile marker. I miscalculated and even though it was half downhill running my first split was 9:52. So I'm taking 2 mins off for an extra quarter mile. The rest of the run was exactly over the course so that my mile 2 = CR 6, my 3 = 7, etc. The slowest split was over mile 8, which I should check my previous times but I think I remember that one always being slowest (most elevation gained here or in #9). The last hill didn't feel too bad.
I didn't have time to stretch. I know that's bad for my PF situation. I can feel my legs will be sore tomorrow. I plan to take a rest day, maybe I'll warm up and just stretch.
Friday, January 23, 2009
Who's Highest?
I spent some time looking at the websites for all three marathons that I'm considering. Vermont City, Buffalo, and Ottawa are all on Sunday May 24th. I'm sort of committed to this date so that the wife & kids can come along as my cheering/support crew. This will be a Memorial Day mini-vacation for us.
Also, the day before my buddy Rob is getting married in Bean Town, so I'm hopeful that we can do the wedding (and most likely have to skip the reception)... and then reasonably travel the rest of the way. Burlington, VT makes that game plan work the best.
Other considerations are that Canada just seems too complicated. Passports & plane rides. Buffalo has a few advantages in that they offer a half marathon(VCM does not) so if my training goes badly then I could request to step down from full to half. Buffalo costs $10 less than VCM but gives both a quality shirt plus a "I'm in training" t-shirt. That's nice.
The best runner comments I've heard all say VCM is the choice. Also it's the best option if we're going to combine the wedding & race weekends together. So therefore Vermont City gets the nod. According to their website the race is already 40% full (1,400 regist'd outta 3,500 spots). I figure I'll wait another 3 or 4 weeks to be certain that my progress continues.
I'm psyched to have make this decision! I've never been to VT before. I did see the Green Mtns over Lake Champlain when i was on the top of Mount Marcy, NY in summer of '07. Just looked up some VT facts: they are bigger in area than Delaware but smaller in population. That makes Del one of the most densely populated states & Vt one of the least. They have the mountains, we have the shore (or beach as the locals call it). They have an international border; we have the Mason-Dixon line which is sort-of a border. We also have the only weird circle-arc border that projects into MD & NJ due to the very olde fashioned way that things were mapped out. VT's highest elevation is 10 times higher than DE's...but the marathon is supposedly mostly flat, along the shore of Lake Champlain, with some small rolling hills. Delaware's also unique in that there are 3 notable places of "highest elevation" which I read about once but can't seem to find a webpage to link with now.
I've been to the top of all three spots. A marker of highest point is along Ebright Road, and is the official spot. But next to that is a trailer park (of all things!) and the streets within the park were graded for drainage when it was created so that there is clearly a small hill which is higher than the Ebright Road location. I've read that this place doesn't officially count because it's man made and therefore it's only a footnote to the real place. Also, a third spot is the top of Iron Hill, which is just south of Newark. This is the highest "summit" entirely within the state of Delaware. The official location on Ebright is an uphill grade that continues into PA with the top of the hill in the other state. Several other states have this same issue - Connecticut & Massachusetts for instance - where the highest point is the side of a hill which peaks outside their own state in their neighbor's state. DE is the only state I'm aware of that has this combination of 3 highest points depending on how do you want to define who's highest.
Also, the day before my buddy Rob is getting married in Bean Town, so I'm hopeful that we can do the wedding (and most likely have to skip the reception)... and then reasonably travel the rest of the way. Burlington, VT makes that game plan work the best.
Other considerations are that Canada just seems too complicated. Passports & plane rides. Buffalo has a few advantages in that they offer a half marathon(VCM does not) so if my training goes badly then I could request to step down from full to half. Buffalo costs $10 less than VCM but gives both a quality shirt plus a "I'm in training" t-shirt. That's nice.
The best runner comments I've heard all say VCM is the choice. Also it's the best option if we're going to combine the wedding & race weekends together. So therefore Vermont City gets the nod. According to their website the race is already 40% full (1,400 regist'd outta 3,500 spots). I figure I'll wait another 3 or 4 weeks to be certain that my progress continues.
I'm psyched to have make this decision! I've never been to VT before. I did see the Green Mtns over Lake Champlain when i was on the top of Mount Marcy, NY in summer of '07. Just looked up some VT facts: they are bigger in area than Delaware but smaller in population. That makes Del one of the most densely populated states & Vt one of the least. They have the mountains, we have the shore (or beach as the locals call it). They have an international border; we have the Mason-Dixon line which is sort-of a border. We also have the only weird circle-arc border that projects into MD & NJ due to the very olde fashioned way that things were mapped out. VT's highest elevation is 10 times higher than DE's...but the marathon is supposedly mostly flat, along the shore of Lake Champlain, with some small rolling hills. Delaware's also unique in that there are 3 notable places of "highest elevation" which I read about once but can't seem to find a webpage to link with now.
I've been to the top of all three spots. A marker of highest point is along Ebright Road, and is the official spot. But next to that is a trailer park (of all things!) and the streets within the park were graded for drainage when it was created so that there is clearly a small hill which is higher than the Ebright Road location. I've read that this place doesn't officially count because it's man made and therefore it's only a footnote to the real place. Also, a third spot is the top of Iron Hill, which is just south of Newark. This is the highest "summit" entirely within the state of Delaware. The official location on Ebright is an uphill grade that continues into PA with the top of the hill in the other state. Several other states have this same issue - Connecticut & Massachusetts for instance - where the highest point is the side of a hill which peaks outside their own state in their neighbor's state. DE is the only state I'm aware of that has this combination of 3 highest points depending on how do you want to define who's highest.
Weekend Plan
No workout today. Yesterday I did cross training at the Y as planned. 45 mins total. About 10 on elip before nice 35 minute ride on the 'new' bike. I think they're called Expresso and there's a screen with choices of computer rides. I picked the "costal run" which reminded me of California scenery. Burned some calories, but HR stay'd in the 100-120 range the whole time so I'm sure that it couldn't've added much to my fitness. Good stretching after...my legs did feel a lil bit pumped from the spin. Weight circuit: hit the legs a bit harder than usual this time.
I was planning an easy run Saturday morning, and then long (nine) on Sunday; however, I just saw the weekend weather and the bitter cold is to return for Sun a.m. Soooo. . . i will try to wake up early enuf tomorrow so that I can move up the long run. This is because I really want to do this one out on the Caesar Rodney course. Finishing up the final hill was much easier last year which I credit to running workouts on the course and each time charging up the big hill to finish off the urn. Then Sunday will be a str8 up rest day for me.
IT IS EXACTLY - 120 - Days until marathon Sunday!!!
I've still got enough time to do this provided that my injury doesn't flare up again. And of course I need to stay focused on the goal of 26.2. Distractions are many, including the upcoming spring race season. I can run CR 1/2 as workout, and Haddonfield 5k is not a problem. I like Tyler trail 10k also, racing it may depend on weather.
But prudent marathon traing will require me to skip these races:
I've got plenty of time to think about that. For now I've just got to keep stretching out those long runs. LSD baby, LSD.
I was planning an easy run Saturday morning, and then long (nine) on Sunday; however, I just saw the weekend weather and the bitter cold is to return for Sun a.m. Soooo. . . i will try to wake up early enuf tomorrow so that I can move up the long run. This is because I really want to do this one out on the Caesar Rodney course. Finishing up the final hill was much easier last year which I credit to running workouts on the course and each time charging up the big hill to finish off the urn. Then Sunday will be a str8 up rest day for me.
IT IS EXACTLY - 120 - Days until marathon Sunday!!!
I've still got enough time to do this provided that my injury doesn't flare up again. And of course I need to stay focused on the goal of 26.2. Distractions are many, including the upcoming spring race season. I can run CR 1/2 as workout, and Haddonfield 5k is not a problem. I like Tyler trail 10k also, racing it may depend on weather.
But prudent marathon traing will require me to skip these races:
- Ugly Mudder - great fun, but last year hurt my knee on rough terrain.
- JCC 5 miler - set PR last year, but don't need it this year.
- Valley Forge 5m - too many hills/doesn't fit plan.
- Trail Dawgs 10k - ditto.
I've got plenty of time to think about that. For now I've just got to keep stretching out those long runs. LSD baby, LSD.
Wednesday, January 21, 2009
On the menu, or just a condiment?
I saw a friend's blog about food which reminded me of this comment.
"Mmmmmmm, catsup! Have always loved it. When I was a kid, my brother & I would make catsup sandwiches...it started when we ran out of cold cuts. But then it became a choice. Just white bread & packets from Micky D's. Now that I'm older I use whole wheat. Still tastes awesome!"
Here's another food related item from just the other day: I like to invent new food combo's that my boys think are gross/weird/etc. We were having fried chicken patty on burger buns. Corn & mac 'n cheese on side. The kids wanted me to top mine with corn. But instead I surprised them by choosing the mac. I said it was practically like a cheese burger anyway, but they wouldn't try it themselves...something about the macaroni on a bun bothered them. They also didn't like when I smothered it in catsup. Issues with a condiment on top of mac 'n cheese. Did I mention that my kids are a bit fussy about their food?
My all time classic - which the boys still talk about - is my P'sBurger. Which is just a regular cheeseburger with a heaping serving of peas on top. Between the catsup and the gooey cheese the peas will stay put. It's really quite good.
I'd like to know what's your favorite strange combination food?
"Mmmmmmm, catsup! Have always loved it. When I was a kid, my brother & I would make catsup sandwiches...it started when we ran out of cold cuts. But then it became a choice. Just white bread & packets from Micky D's. Now that I'm older I use whole wheat. Still tastes awesome!"
Here's another food related item from just the other day: I like to invent new food combo's that my boys think are gross/weird/etc. We were having fried chicken patty on burger buns. Corn & mac 'n cheese on side. The kids wanted me to top mine with corn. But instead I surprised them by choosing the mac. I said it was practically like a cheese burger anyway, but they wouldn't try it themselves...something about the macaroni on a bun bothered them. They also didn't like when I smothered it in catsup. Issues with a condiment on top of mac 'n cheese. Did I mention that my kids are a bit fussy about their food?
My all time classic - which the boys still talk about - is my P'sBurger. Which is just a regular cheeseburger with a heaping serving of peas on top. Between the catsup and the gooey cheese the peas will stay put. It's really quite good.
I'd like to know what's your favorite strange combination food?
Some folks think catsup on a hot dog is wrong, but let's stretch a bit further than that.
I'll be sure to ask my kids to try your recommendations...
Easy Run Plus One
Tuesday workout was treadmill run at the Y. I'm planning this week to be my first 20 mile week since October - the beginning of my PF pain.
As usual I did a bit more than planned. Wanted to do 4 easy miles, and felt sort of sluggish at the start. But felt better as I kept going so I decided to add one extra mile and pick up the pace at the end. Logged 4@ 8:30 pace and then 1@ 7:30. Feeling pretty good by the end, although nothing special. This approach is typical of my easy day workouts. I almost always add a little bit of speed or something extra to every run. Marathon training may require more discipline so that I limit this approach. Did my stretching & hit the weights. Did an extra set of some exercises and I'm feeling those reps today. Quads & hip areas especially sore, must be the lunge's.
Club news: It looks like the DuPont CC will be the Banquet location this year. I'm happy that worked out. Nothing wrong with Porky Oliver's except they closed their doors (economy) and I remember that dessert from last year . . . lame Corn Flakes apple cobbler.
Also: the DDC 15k will move back to the 2nd Sunday of Oct. I think this is great news; shame that we ever got pushed from our traditional spot. And also not convenient that we've already made public announcement for the 1st weekend; however, the return to 2nd Sunday is available and we can not let this opportunity pass.
Tomorrow I'm planning a cross training easy day.
Another note: I've decided to take a daily multi-vitamin. I've already been taking a vitamin occasionally, but read Kastor interview where she links limited sun exposure to vit D deficiency which led to her broken metatarsal during last NYC marathon. My situation is a bit different in that she always uses sun block lotion and makes it a point of covering up. I rarely do either. But I figure increasing my mileage may put pressure onto the body in ways I'm not expecting. So as a preventative measure I'll supplement vitamin intake generally. I'm not going to try to self-blend types & amounts. Just a daily multi-vit.
As usual I did a bit more than planned. Wanted to do 4 easy miles, and felt sort of sluggish at the start. But felt better as I kept going so I decided to add one extra mile and pick up the pace at the end. Logged 4@ 8:30 pace and then 1@ 7:30. Feeling pretty good by the end, although nothing special. This approach is typical of my easy day workouts. I almost always add a little bit of speed or something extra to every run. Marathon training may require more discipline so that I limit this approach. Did my stretching & hit the weights. Did an extra set of some exercises and I'm feeling those reps today. Quads & hip areas especially sore, must be the lunge's.
Club news: It looks like the DuPont CC will be the Banquet location this year. I'm happy that worked out. Nothing wrong with Porky Oliver's except they closed their doors (economy) and I remember that dessert from last year . . . lame Corn Flakes apple cobbler.
Also: the DDC 15k will move back to the 2nd Sunday of Oct. I think this is great news; shame that we ever got pushed from our traditional spot. And also not convenient that we've already made public announcement for the 1st weekend; however, the return to 2nd Sunday is available and we can not let this opportunity pass.
Tomorrow I'm planning a cross training easy day.
Another note: I've decided to take a daily multi-vitamin. I've already been taking a vitamin occasionally, but read Kastor interview where she links limited sun exposure to vit D deficiency which led to her broken metatarsal during last NYC marathon. My situation is a bit different in that she always uses sun block lotion and makes it a point of covering up. I rarely do either. But I figure increasing my mileage may put pressure onto the body in ways I'm not expecting. So as a preventative measure I'll supplement vitamin intake generally. I'm not going to try to self-blend types & amounts. Just a daily multi-vit.
Monday, January 19, 2009
Ketchup N Camping
Ok, trying to catch up with blog entries. I can't sleep and there's 175 channels of crap on the tube. So in reverse order... here we go:
Saturday began with a horrible night's sleep since that's the standard drill for these things. Bacon & eggs & pancakes - which I would normally never eat that type of stuff at 7:30 a.m. but the boys had already been successful in lowering my resistance. Then outside where the temp was about 3 degrees Fahrenheit. No kiddin, really friggin freezin cold. Think witch's teat in a brass bra level of cold. All the dudes with Volvo's, Beamers & Mercedes were going out to their cars to check the on-board thermometers. Ugh. Anyway, as the day progressed the temp came up to something like 25 F and there was no wind that I could tell (may be the woods). Had a good day. Hiked a bit - hadn't worn my hiking boots since last summer? Here's a pic: that's us on the hanging bridge over the frozen creek. The boards all creaked & groaned as we climbed & crossed this contraption. I'm sure it was perfectly safe but the boys got a kick out of thinking that the thing might collapse onto the ice at any moment.
Thursday I had a very busy day and didn't get home until like 7:30 which is entirely too late. No exercise, but a pretty decent day otherwise.
Wednesday I had time for the Y and a lil cross traing session. I really felt like a run, but forced myself not to do that because I'd run the last two workouts in a row and I really have to contain my enthusiasm so as to not re-injure myself. 40 mins of lite cardio, most of that on the stationary bike. Then I did a good stretch - did I mention that rest & STRETCHING get the credit for my speedy recovery. Cross training is really just filling up time while burning a few calories. It cannot begin to provide the fitness improvement effects of running. And swimming is just something I don't seem to get. (yes, after a gland total of one (1) swim workout I have given up on that as a viable xtraing method - mostly the calf cramps to blame. see entry 1/7/09 here). I hit the weights for a moderate effort. Then proceeded home to eat wayyy too much for lunch. No wonder I can never seem to lose those final extra 10 pounds.
Saturday began with a horrible night's sleep since that's the standard drill for these things. Bacon & eggs & pancakes - which I would normally never eat that type of stuff at 7:30 a.m. but the boys had already been successful in lowering my resistance. Then outside where the temp was about 3 degrees Fahrenheit. No kiddin, really friggin freezin cold. Think witch's teat in a brass bra level of cold. All the dudes with Volvo's, Beamers & Mercedes were going out to their cars to check the on-board thermometers. Ugh. Anyway, as the day progressed the temp came up to something like 25 F and there was no wind that I could tell (may be the woods). Had a good day. Hiked a bit - hadn't worn my hiking boots since last summer? Here's a pic: that's us on the hanging bridge over the frozen creek. The boards all creaked & groaned as we climbed & crossed this contraption. I'm sure it was perfectly safe but the boys got a kick out of thinking that the thing might collapse onto the ice at any moment.
Thursday I had a very busy day and didn't get home until like 7:30 which is entirely too late. No exercise, but a pretty decent day otherwise.
Wednesday I had time for the Y and a lil cross traing session. I really felt like a run, but forced myself not to do that because I'd run the last two workouts in a row and I really have to contain my enthusiasm so as to not re-injure myself. 40 mins of lite cardio, most of that on the stationary bike. Then I did a good stretch - did I mention that rest & STRETCHING get the credit for my speedy recovery. Cross training is really just filling up time while burning a few calories. It cannot begin to provide the fitness improvement effects of running. And swimming is just something I don't seem to get. (yes, after a gland total of one (1) swim workout I have given up on that as a viable xtraing method - mostly the calf cramps to blame. see entry 1/7/09 here). I hit the weights for a moderate effort. Then proceeded home to eat wayyy too much for lunch. No wonder I can never seem to lose those final extra 10 pounds.
5 days haze
Whoa, i gotta clear the cobwebs off of my keyboard here and get back to blog entries. I've been real busy (Yea, I know the joke, doing what??). Today was the most boring day in the last week, not sure why I didn't make time to get on here and write sooner. I did read my latest issues of both RW & RTimes today, and I've got tons of new ideas. . . just have to figure out which to incorporate into my training plan!
I will review yesterday's workout now, and go back to cover the other days later tonight or tomorrow. Did a nice 8 mile trail run at BCSP at around mid-day. It was cold, but not bad. There was no wind at all in the woods. I had to take my gloves off & unzip the jacket after a few miles. Several other folks on the trails. I saw some type of hawk, perched in wooded area. Didn't look like Sharp Shinned or Cooper. Really not sure what he was. Also saw big flock of robins that apparently didn't fly south this year. They were noisily searching thru leaves in a section where a few trees have come down across the path. I love those hurdles - I wish they would leave them where they fall, but those logs will be cleared out before too long.
The first 5 miles I felt great & was doing something like 8:30 or 8:45 pace. Especially the downhills were fun - with the cold air making my eyes water so much that it was difficult seeing the rocks n roots on the path. then during the 6th mile I just lost all my energy. So I guess that tells me something about my current fitness level. Each mile has 2 or 3 decent hill climbs. I'd guess that the pace translates into a 7:30 pace on flat pavement. It was getting increasingly tough on each hill and every mile was slower than the last. Mile 7 = 9:30. Mile 8 - i had to walk the top of the last 2 hill climbs and the final split was a sad 11:00 getting back to the car.
Even though the end was slow & sucked, I'm using this as a good gauge to my conditioning. I want to run Caesar Rodney (half marathon)(here) but it will be as a training run/long hard effort building toward the marathon. 7:30 seems like a good goal, but I may be too far out of shape. I'll be able to judge better as we get closer. I'd settle for 8 min pace if I have to, that's really more of a training pace rather than a racing pace anyway. Last year i did a 7:10 pace for a new PR. On a flat course that would probably come out to a 1:32:00 time. Gotta run a fast flat Half sometime this year. I've been dreaming about a 1:29:xx for about 10 years now. Used to seem way out of reach, but with all the miles I'll be running for marathon prep . . . maybe this will be my year!
I will review yesterday's workout now, and go back to cover the other days later tonight or tomorrow. Did a nice 8 mile trail run at BCSP at around mid-day. It was cold, but not bad. There was no wind at all in the woods. I had to take my gloves off & unzip the jacket after a few miles. Several other folks on the trails. I saw some type of hawk, perched in wooded area. Didn't look like Sharp Shinned or Cooper. Really not sure what he was. Also saw big flock of robins that apparently didn't fly south this year. They were noisily searching thru leaves in a section where a few trees have come down across the path. I love those hurdles - I wish they would leave them where they fall, but those logs will be cleared out before too long.
The first 5 miles I felt great & was doing something like 8:30 or 8:45 pace. Especially the downhills were fun - with the cold air making my eyes water so much that it was difficult seeing the rocks n roots on the path. then during the 6th mile I just lost all my energy. So I guess that tells me something about my current fitness level. Each mile has 2 or 3 decent hill climbs. I'd guess that the pace translates into a 7:30 pace on flat pavement. It was getting increasingly tough on each hill and every mile was slower than the last. Mile 7 = 9:30. Mile 8 - i had to walk the top of the last 2 hill climbs and the final split was a sad 11:00 getting back to the car.
Even though the end was slow & sucked, I'm using this as a good gauge to my conditioning. I want to run Caesar Rodney (half marathon)(here) but it will be as a training run/long hard effort building toward the marathon. 7:30 seems like a good goal, but I may be too far out of shape. I'll be able to judge better as we get closer. I'd settle for 8 min pace if I have to, that's really more of a training pace rather than a racing pace anyway. Last year i did a 7:10 pace for a new PR. On a flat course that would probably come out to a 1:32:00 time. Gotta run a fast flat Half sometime this year. I've been dreaming about a 1:29:xx for about 10 years now. Used to seem way out of reach, but with all the miles I'll be running for marathon prep . . . maybe this will be my year!
Wednesday, January 14, 2009
To all my Goofy friends
It now looks like all the Goofy peeps are coming back into town. Congratulations to everyone! No one that I know of failed to finish...although there seems to be a discrepency between the 3 race goofies (majority) and the 2 race version (not running the 5k on Fri). But what's another 3 miles when ur doing a back to back half & full marathon?
The fastest was Reb Carolyn who took it easy in the 5k, then set herself a half PR with 1:28:30 and then a nice marathon at 3:19:30. Yikes - fast amazing!!
I haven't seen any hardware yet people. Someone post a photo of the medals...I hear rumor that each race had individual finisher medals, plus the speical Goofy medal. I know some of you follow the mantra "It's all about the medal." So you must be wearing the collection 24/7. My question is how'd u get thru airport security with all that bling around your neck?
The fastest was Reb Carolyn who took it easy in the 5k, then set herself a half PR with 1:28:30 and then a nice marathon at 3:19:30. Yikes - fast amazing!!
I haven't seen any hardware yet people. Someone post a photo of the medals...I hear rumor that each race had individual finisher medals, plus the speical Goofy medal. I know some of you follow the mantra "It's all about the medal." So you must be wearing the collection 24/7. My question is how'd u get thru airport security with all that bling around your neck?
First Fast Run of '09
This is the write up from Monday's workout. I've fallen a bit behind on the blog entries. And I never did a detailed 'goals' post. And I've been thinking about the idea of the "runner's high" which I intend to make an entry about my thoughts on that paired with additive tendencies. Also, the other day I was inspired to write a poem about running. It needs some fine tuning and then I'll post it...don't laugh too hard when you read it!
Excellent treadmill run with some weights & stretching afterward. I'm cautiously optimistic about my PF becoming a thing of the past. With the last week I've done my longest run in 6 weeks, and now my only fast workout. Remember that swim last week? Ever since that workout's after-effects have faded (the PF pain & calf soreness associated with cramping described here and again 2 days later) I've hardly felt the PF situation at all.
My scheduled workout was cross training. But I got to the Y very late, and decided to run instead because or short on time & feeling good. Told myself I'd do 4 easy at 8:30 pace. I felt sluggish so the first 2 miles were 9 min & then 8:30 pace. Then I decided to do an 8 min 3rd mile to make the average come out. All of a sudden the sluggish feeling went away and I was feeling fine. Changing things on the fly I decided to speed up the 4th & then add a 5th mile which was to be a cool down. Forth = 7:30 pace, felt great. Decided to test if I might have any speed left after this prolonged period of no hard efforts. So did a half-mile at 6:30 pace and finally was feeling uncomfortable. Cool-down last half @ 9 min pace. So 5 total in a 'progression' type run.
It's now two days later and the PF is totally under control. Still there, but hardly notice it. I'm very encouraged by this but will still try to contain my efforts as much as possible!
Excellent treadmill run with some weights & stretching afterward. I'm cautiously optimistic about my PF becoming a thing of the past. With the last week I've done my longest run in 6 weeks, and now my only fast workout. Remember that swim last week? Ever since that workout's after-effects have faded (the PF pain & calf soreness associated with cramping described here and again 2 days later) I've hardly felt the PF situation at all.
My scheduled workout was cross training. But I got to the Y very late, and decided to run instead because or short on time & feeling good. Told myself I'd do 4 easy at 8:30 pace. I felt sluggish so the first 2 miles were 9 min & then 8:30 pace. Then I decided to do an 8 min 3rd mile to make the average come out. All of a sudden the sluggish feeling went away and I was feeling fine. Changing things on the fly I decided to speed up the 4th & then add a 5th mile which was to be a cool down. Forth = 7:30 pace, felt great. Decided to test if I might have any speed left after this prolonged period of no hard efforts. So did a half-mile at 6:30 pace and finally was feeling uncomfortable. Cool-down last half @ 9 min pace. So 5 total in a 'progression' type run.
It's now two days later and the PF is totally under control. Still there, but hardly notice it. I'm very encouraged by this but will still try to contain my efforts as much as possible!
Tuesday, January 13, 2009
I Feel Fine
I had a great day today, but didn't have time for a workout. Tuesday's & Thursdays this semester are set up to be my busy days. I'll have the time tmorrow.
Started with getting to class on time - I know that's a no brainer but I'm still stuck in the Christmas break time zone. It was in doubt whether I'd make 8:30. Then I did a "good deed of the day" when my instructor left his jacket behind in the class room. I saw lots of friends today that I haven't seen in a while. That really put me in a good mood. As I was walking past a classroom I saw my friend Christie. So as I'm walking backwards to wave hi to her, the instructor was walking right over to the door! Sort of foolish, but I could see a big smile from Christie! awesome.
At lunch I met someone new. She's a runner from my club. She & I have injuries in common. And we both are dreaming of finishing a marathon. Maybe this will be our year! Isn't it true how most runners you meet are genuinely nice people? It's proven many times over. But rarely do I meet someone with such beautiful brown eyes. The word brown is too plain ... what's a better word to describe extraordinary color/shade of brown?
Evening class was interesting, but I can tell staying on campus till 8:p.m. is going to be difficult. The caffeine necessary has now me awake half the night. One of my favorite movies was on TCM - the Big Chill. I missed the first few minutes, but enjoyed it. Soundtrack is so perfectly matched to the scenes. Hadn't seen it for many years. Now watching Annie Hall.
Started with getting to class on time - I know that's a no brainer but I'm still stuck in the Christmas break time zone. It was in doubt whether I'd make 8:30. Then I did a "good deed of the day" when my instructor left his jacket behind in the class room. I saw lots of friends today that I haven't seen in a while. That really put me in a good mood. As I was walking past a classroom I saw my friend Christie. So as I'm walking backwards to wave hi to her, the instructor was walking right over to the door! Sort of foolish, but I could see a big smile from Christie! awesome.
At lunch I met someone new. She's a runner from my club. She & I have injuries in common. And we both are dreaming of finishing a marathon. Maybe this will be our year! Isn't it true how most runners you meet are genuinely nice people? It's proven many times over. But rarely do I meet someone with such beautiful brown eyes. The word brown is too plain ... what's a better word to describe extraordinary color/shade of brown?
Evening class was interesting, but I can tell staying on campus till 8:p.m. is going to be difficult. The caffeine necessary has now me awake half the night. One of my favorite movies was on TCM - the Big Chill. I missed the first few minutes, but enjoyed it. Soundtrack is so perfectly matched to the scenes. Hadn't seen it for many years. Now watching Annie Hall.
Monday, January 12, 2009
Fun Link
As I have been trying to attract more international visitors to my blog, here's an interesting link:
http://www.consumingexperience.com/2007/08/blogger-profiles-how-to-search-blogger.html
haven't tried it out yet but i like collecting visitor hits from different countries. Now if I could just get my counter widget to scroll so that all countries are visible. I'm working on that.
http://www.consumingexperience.com/2007/08/blogger-profiles-how-to-search-blogger.html
haven't tried it out yet but i like collecting visitor hits from different countries. Now if I could just get my counter widget to scroll so that all countries are visible. I'm working on that.
Sunday, January 11, 2009
Weekend Trail Run
I did a really great run yesterday, and haven't been able to blog on about it because I've just been busy with my weekend. But now everyone has gone to bed and I'm just watching the idiot tube so I can sign in.
As planned I went into BCSP. Since there was no snow I wasn't in any hurry to get out there...was actually hoping snow might arrive, but it didn't. Later we got the "wintery mix" of sleet, freezing rain, flurries, etc. Anyway it was cold and the woods were quiet and still. It's supposed to get colder this coming week with highs in the 20's for most of the week!
I hadn't been on these trails for like 2 months and there was tons of leaves covering the trail. I already know there's lots of rocks & roots so I took it easy, about a 10 minute mile pace. Somehow I missed the usual cut-off down to the river. I was almost to the south end where the trail meets the road at the old mill & damn when the trail suddenly became packed gravel. Yikes! When did this happen? I realized where I was, but they've ruined this stretch that used to be single track. WTF?!?! Then some bikers were coming up the trail as I was heading down toward the river. Now they're encouraging mtn bikes on this trail??
I took the river path down & back taking in the sights. I was running thru this area every week during the summer. Really can see so much more of the lay of the land with all the plants down & branches bare. I saw a few steep rock hills that were calling to me. I resisted, and usually don't like to blaze str8 into the woods. I stick to the paths. There is one very steep trail that goes up a 100 feet over boulders. I've taken that way once before and couldn't resist today.
This is the type of steep climb that you need to get your hands onto the rocks and lean into the hill. Grabbing roots and whatever hand holds you can get. I wish I had my camera - there were some icicles from a few rocks. And there were some ice crystals that had pushed up from the dirt and looked like stalks of ice arranged in patterns with small bits of dirt & pebbles on the top of each one. very cool. Anyway I made it to the top just in time to look back down and see another person going by on the path below - a long way down. I found the trail that leads thru the pine grove and then decided to alter my planned 5 mile route. I was getting into this run and didn't want it to end. I went uphill thru the 'rocky run' meadow. All the branches of the briars & berry thorns were shades of blue & purple which was really wild/trippy looking. I went by the big old beech that fell down in a storm last summer. My sons and I cut branches off of this mighty fallen giant. These are still drying in the garage and this spring we'll be making hiking staffs from these branches. My son's initials are carved into the fallen tree trunk. This tree was a great trail obstacle for about 2 weeks until the park cut a wide section of the trunk. bummer.
The biggest stream crossing here, stayed dry. Big uphill, then loop along mtn bike area. The final 1/4 mile back to my car is a constant incline which I couldn't help but to push the pace. I felt strong and I like to finish fast on most of my slow runs. I just can't resist the speed. Final time is exactly one hour. My estimate is 6 miles. Fully stretched immediately after. My calf muscles were really pumped from the final hill. They felt tired for the rest of the day and I anticipated PF pain today. Surprisingly I feel great, no pain! Maybe more running is better? Now I'm really guessing what the best course of action is for the situation. But for now I'm enjoying it. More runs like this one! A perfect blend of effortless while running and then happy exhaustion when done.
As planned I went into BCSP. Since there was no snow I wasn't in any hurry to get out there...was actually hoping snow might arrive, but it didn't. Later we got the "wintery mix" of sleet, freezing rain, flurries, etc. Anyway it was cold and the woods were quiet and still. It's supposed to get colder this coming week with highs in the 20's for most of the week!
I hadn't been on these trails for like 2 months and there was tons of leaves covering the trail. I already know there's lots of rocks & roots so I took it easy, about a 10 minute mile pace. Somehow I missed the usual cut-off down to the river. I was almost to the south end where the trail meets the road at the old mill & damn when the trail suddenly became packed gravel. Yikes! When did this happen? I realized where I was, but they've ruined this stretch that used to be single track. WTF?!?! Then some bikers were coming up the trail as I was heading down toward the river. Now they're encouraging mtn bikes on this trail??
I took the river path down & back taking in the sights. I was running thru this area every week during the summer. Really can see so much more of the lay of the land with all the plants down & branches bare. I saw a few steep rock hills that were calling to me. I resisted, and usually don't like to blaze str8 into the woods. I stick to the paths. There is one very steep trail that goes up a 100 feet over boulders. I've taken that way once before and couldn't resist today.
This is the type of steep climb that you need to get your hands onto the rocks and lean into the hill. Grabbing roots and whatever hand holds you can get. I wish I had my camera - there were some icicles from a few rocks. And there were some ice crystals that had pushed up from the dirt and looked like stalks of ice arranged in patterns with small bits of dirt & pebbles on the top of each one. very cool. Anyway I made it to the top just in time to look back down and see another person going by on the path below - a long way down. I found the trail that leads thru the pine grove and then decided to alter my planned 5 mile route. I was getting into this run and didn't want it to end. I went uphill thru the 'rocky run' meadow. All the branches of the briars & berry thorns were shades of blue & purple which was really wild/trippy looking. I went by the big old beech that fell down in a storm last summer. My sons and I cut branches off of this mighty fallen giant. These are still drying in the garage and this spring we'll be making hiking staffs from these branches. My son's initials are carved into the fallen tree trunk. This tree was a great trail obstacle for about 2 weeks until the park cut a wide section of the trunk. bummer.
The biggest stream crossing here, stayed dry. Big uphill, then loop along mtn bike area. The final 1/4 mile back to my car is a constant incline which I couldn't help but to push the pace. I felt strong and I like to finish fast on most of my slow runs. I just can't resist the speed. Final time is exactly one hour. My estimate is 6 miles. Fully stretched immediately after. My calf muscles were really pumped from the final hill. They felt tired for the rest of the day and I anticipated PF pain today. Surprisingly I feel great, no pain! Maybe more running is better? Now I'm really guessing what the best course of action is for the situation. But for now I'm enjoying it. More runs like this one! A perfect blend of effortless while running and then happy exhaustion when done.
Saturday, January 10, 2009
No Snow, Which Way Do I Go?
Well that "storm" passed us to the north and we got absolutley nothing. I'm not sure who's more disappointed, me or the kids? Report is that we may still get a coating later today, high temp forecast to stay below freezing all afternoon.
My PF feels somewhat better today. I have mixed feelings about just taking a total break to let it fully recover vs. continueing on this path of lite workouts in an effort to maintain fitness level while waiting for the recovery. If the recovery never happens without more intervention then this current path is just prolonging the situation. What to do?
Many friends running the Disney Half today as part of the 'Goofy' challenge. That includes the full marathon tomorrow. Wondering who will run fast today & take it easy tomorrow, and who will do it the other way around? I'll look at results later. Other racing: tomorrow is the local winter 10 miler. I've never run it - timing in schedule never right. Ditto for this year too. I may go to watch & say hi to a few folks.
Will write again if I decide to run today. PF is got my mood low.
My PF feels somewhat better today. I have mixed feelings about just taking a total break to let it fully recover vs. continueing on this path of lite workouts in an effort to maintain fitness level while waiting for the recovery. If the recovery never happens without more intervention then this current path is just prolonging the situation. What to do?
Many friends running the Disney Half today as part of the 'Goofy' challenge. That includes the full marathon tomorrow. Wondering who will run fast today & take it easy tomorrow, and who will do it the other way around? I'll look at results later. Other racing: tomorrow is the local winter 10 miler. I've never run it - timing in schedule never right. Ditto for this year too. I may go to watch & say hi to a few folks.
Will write again if I decide to run today. PF is got my mood low.
Friday, January 9, 2009
International Trafficking
Oh this is very cool. I added a "widget" to count & track visitors to my Blog. As soon as i did it occured to me that it could be a very long time before anyone from a foreign country just happens to drop by. So decided to hit that random "next blog" button at the top and surf other folks blogs in an effort to attract a few visitors to my 'lil corner of the blogsphere (word?). It worked!
A big shout out to Oviedo, Spain and also Saint-thurial, France. And although it' snot international I'd also like to welcome one reader from LA - cool baby! Hollywood, breast implants, santa ana winds, gangbangers, mud slides, nose jobs, earthquakes, drugies, wild fires. That's a list of everything I thought I didn't like about California before I moved there ('98-'99). Then once i was there it was great. Oh, but I didn't list the insane real estate prices!
I'm still hopeful to hear from Buenas Aires, New Zealand, Germany, and a few other random bogs I visited today. Now I have a new way of wasting time, doh.
No work out today. My PF is really hurting yesterday & today. Direct result of the cross training in the pool when my calf - both actually- were cramping up. Right was worse, and now the PF on right side is constant pain. Left not as bad.
Snow is coming in tonite - only 2 inches forcast. I'd like to get some miles in the woods tomorrow a.m. with a covering of white over everything. Even if PF feels bad in morning I will most likey venture out. Even if i have to walk it'll be nice to get out on trails in the snow.
International visitors: leave comment message even if in your own language!
A big shout out to Oviedo, Spain and also Saint-thurial, France. And although it' snot international I'd also like to welcome one reader from LA - cool baby! Hollywood, breast implants, santa ana winds, gangbangers, mud slides, nose jobs, earthquakes, drugies, wild fires. That's a list of everything I thought I didn't like about California before I moved there ('98-'99). Then once i was there it was great. Oh, but I didn't list the insane real estate prices!
I'm still hopeful to hear from Buenas Aires, New Zealand, Germany, and a few other random bogs I visited today. Now I have a new way of wasting time, doh.
No work out today. My PF is really hurting yesterday & today. Direct result of the cross training in the pool when my calf - both actually- were cramping up. Right was worse, and now the PF on right side is constant pain. Left not as bad.
Snow is coming in tonite - only 2 inches forcast. I'd like to get some miles in the woods tomorrow a.m. with a covering of white over everything. Even if PF feels bad in morning I will most likey venture out. Even if i have to walk it'll be nice to get out on trails in the snow.
International visitors: leave comment message even if in your own language!
Thursday, January 8, 2009
Rocky road at Philly/Rothman 8k
Well I am giving up on my age group award from the R8k since it's been 6 weeks plus they are being completely non-responsive to my inquiries. It's nice that they advertise awards 5 deep, but it sucks that they don't actually give them out! The only excuse is that maybe they do age groups based on chip time, while awarding overall based on gun time? Seems wrong to me, but if that's the case I was 6th on chip.
They do have lots of nice photo's of me from race, but it's impossible to use their viewer to compare different shots. So how to choose the one best? Besides, the photo's are expensive so I'll have to pass. But here's a cool video of the marathon: http://www.youtube.com/watch?v=bEBhdp5dnfQ
They do have lots of nice photo's of me from race, but it's impossible to use their viewer to compare different shots. So how to choose the one best? Besides, the photo's are expensive so I'll have to pass. But here's a cool video of the marathon: http://www.youtube.com/watch?v=bEBhdp5dnfQ
Wednesday, January 7, 2009
Fool in the Pool
I really wanted to make time for my workout today. So I did. If tomorrow's big exam is a flop then I'll know whether my hobby is healthy or if it has become an addiction.
I did yesterday's scheduled swim 'cross traing' at the Y. It's typical for me to do skipped workouts rather than passing over them. It's just what I do. And since I don't plan out a detailed schedule of workouts this has always been okay for m.e
This is the first time ever that I've done laps in the pool as a workout. I was pretty excited. I got there thinking that i would slowly swim for any amount of time as long as I finished a mile. But I didn't realize how much longer a mile in water is compared to a mile on dry land. I made it somewhere between 1/3 to a 1/2 mile. I have never been a good swimmer. I know the concept, but my form is just terrible. I usually seem to go too fast because I get tired very quickly. I wanted to go at a deliberate slow steady pace. I did wear a float belt for assistance...and I plan to get away from that over the next few weeks as my swim skills get stronger. Hey- I didn't want to sink to the bottom on the very first day, right?
No problem getting in the water, 2 swimmers per lane, not very crowded mid-morning. Tried to start as slow as I could. Made it up & back 2.5 times and had to flip over onto my back to rest (while still keeping some forward momentum). I was counting up & back as 1 lap. Later I asked the lifeguard and he said 72 single laps (one direction) is a mile because the pool is 25 yards. I did the math and yes, that's a little long . . . I would've counted 71 as my mile if I could've only gone that far! After 9 up & back I had to rest (1/4 mile). I stopped my watch to 'net' out the rest period. Then I did 3 more to make a 1/3 of a mile. I was exhausted, completely not used to this form of exercise. Time for .33 mile was 22:00 which I'm pretty sure is crappy but leaves me tons of room to improve. I did a few more laps just foolin around and called it quits.
During the final few laps I was getting cramps in both calves which concerns me because of the stress it might be making onto my plantar area. After shower I went into the gym & did a good thorough stretching before making a circuit around the weight machines. I ate too much for lunch, but now a few hours after the workout I'm feeling very good about making the time to do it. I feel a slight buzz - which is partly due to upper body completely tired out. I know the exam tomorrow is gonna suck, but I don't care much at all. That's the sign of a good vigorous workout!
I did yesterday's scheduled swim 'cross traing' at the Y. It's typical for me to do skipped workouts rather than passing over them. It's just what I do. And since I don't plan out a detailed schedule of workouts this has always been okay for m.e
This is the first time ever that I've done laps in the pool as a workout. I was pretty excited. I got there thinking that i would slowly swim for any amount of time as long as I finished a mile. But I didn't realize how much longer a mile in water is compared to a mile on dry land. I made it somewhere between 1/3 to a 1/2 mile. I have never been a good swimmer. I know the concept, but my form is just terrible. I usually seem to go too fast because I get tired very quickly. I wanted to go at a deliberate slow steady pace. I did wear a float belt for assistance...and I plan to get away from that over the next few weeks as my swim skills get stronger. Hey- I didn't want to sink to the bottom on the very first day, right?
No problem getting in the water, 2 swimmers per lane, not very crowded mid-morning. Tried to start as slow as I could. Made it up & back 2.5 times and had to flip over onto my back to rest (while still keeping some forward momentum). I was counting up & back as 1 lap. Later I asked the lifeguard and he said 72 single laps (one direction) is a mile because the pool is 25 yards. I did the math and yes, that's a little long . . . I would've counted 71 as my mile if I could've only gone that far! After 9 up & back I had to rest (1/4 mile). I stopped my watch to 'net' out the rest period. Then I did 3 more to make a 1/3 of a mile. I was exhausted, completely not used to this form of exercise. Time for .33 mile was 22:00 which I'm pretty sure is crappy but leaves me tons of room to improve. I did a few more laps just foolin around and called it quits.
During the final few laps I was getting cramps in both calves which concerns me because of the stress it might be making onto my plantar area. After shower I went into the gym & did a good thorough stretching before making a circuit around the weight machines. I ate too much for lunch, but now a few hours after the workout I'm feeling very good about making the time to do it. I feel a slight buzz - which is partly due to upper body completely tired out. I know the exam tomorrow is gonna suck, but I don't care much at all. That's the sign of a good vigorous workout!
Tuesday, January 6, 2009
Anti-Plagiarism, Anti-Doping Realism
To what new lows can we sink? How about plagiarism in the name of the baby Jesus?
My pledge to you: my blog postings will always be my own!
Why do those who seek fame, fortune and leadership so often disapoint? Who would really try to sell a US Senate seat? And then when caught red-handed he won't be a man and admit his mistake? At least Spitzer had the decency to resign (must be a better word than decency in this sentence!). We're all human, we all have faults . . . but admit it, try to fix it, 
and then move forward.
Why do runners with talent who have worked so hard end up cheating?
Too Busy Doing Nothing
I can't believe I missed my workout today. I'm not happy, especially because i have a very busy day tomorrow also. I really need to make it a priority first thing in the morning.
Somehow I deluded myself into signing on for a college course by way of credit by examination. The big test day is Thursday. How I thought I'd be able to study over the Christmas break with the wife & kids under foot - What was I thinking?? We had a fun 2 weeks but I didn't study much.
I feel like having a few beers, but that won't help anything. I need to study a few more hours tonight and then all day tomorrow. I'm all about the Law of Sines, graphing higher level polynomials, applications involving logarithmic equations (favorite is the growth characteristics of the Monkeyface Prickleback expressed as a function of age using estimated parameters of the "von Bertanfany growth model" - whatever the Aich EE double Elle that means!
Somehow I deluded myself into signing on for a college course by way of credit by examination. The big test day is Thursday. How I thought I'd be able to study over the Christmas break with the wife & kids under foot - What was I thinking?? We had a fun 2 weeks but I didn't study much.
I feel like having a few beers, but that won't help anything. I need to study a few more hours tonight and then all day tomorrow. I'm all about the Law of Sines, graphing higher level polynomials, applications involving logarithmic equations (favorite is the growth characteristics of the Monkeyface Prickleback expressed as a function of age using estimated parameters of the "von Bertanfany growth model" - whatever the Aich EE double Elle that means!
2008 Yearr in Review
I have been looking forward to this posting for a week! Now that it's here i know it'll be a long one. Mostly because I want to put down in writing where my running's been so that I get perspective to where I want my running to go. I do plan a cross-traing workout today (will have to write a 2nd blog entry later). Interesting note: in looking back thru my traing log I see a note from mid-October that i had heal pain/possible plantar pain one day. I must've brushed it aside without enough thought because it wasn't until a full month later that I identify plantar fasciitis as set in (that was right before the Rothman 8k race).
2008: Like all us folks past the age of 4x I have to say that the year flew by too fast. I continue to kid myself that 44 is still young enough to do youthful things. Now i'm staring at turning 45 in a few weeks, and there's just no way that 45 doesn't sound olde. GD, I'm 45! Maybe the urge to run a marathon is part of a mid-life crisis? Well there could be a lot of much worse urges so thankfully i have this marathon goal.
In regards to my running last year, I can sum it up with, "eight was great." I met all my running goals for the year. I set many new PR's. I completed all 10 of the USATF races on the Mid-Atlantic Grand Prix. I increased & improved my trail running. I continued my service to the running community, and even increased that commitment. I also met tons of new runners which is part of what makes it fun. And other than my current PF pain, I am poised to reach for higher goals in 2009 (Goals will be another post).
To put '08 in perspective, i have to go back further. 2006 was a down year for my running...busy with work & low motivation. 2007 started off great, and the BSR 10 miler the first week of May was a terrific race- my best in years. Right after that I had a bad injury, a moderate quadriceps tear from a pick-up game of soccer, and I ended up taking off 3 mos. completely. I didn't cross train (mistake). I did gain weight & lose all of my fitness. When I started back running in August I could barely believe how totally out of shape i had become. The fall of '07 was base building & I decided to target the Rothman 8k (end of November) as a goal to be back in race form. I got a new PR that race which helped set up all my running for 2008.
Also in 2007, I had become active with the board for our local running club, PCVRC. In the end I took on several tasks, but one main focus was to be the USATF coordinator. Personally I decided that I would run as many of the road & trail races as possible. While at the same time I tried to build club participation for our team. This job was in response to the club's worst team performance in many years in '07. I'm proud to report 2008 was an awesome comeback year for Pike Creek - finishing 2nd on the trails & 3rd on the roads! A little communication & coordinating the efforts of individuals into a team goes a long way with a club that has tons of hard working & talented runners! I tried not to be too much of a cheer leader - and Rich took on the role of recruiting for me - and there definitely was a sense of camaraderie which developed.
2008 race highlites, new PR's for every distance greater than 5k:
February - Ugly Mudder, even the 'short course' was a challenge. Met a bunch of new folks this day & had fun hangin' & chatting over a few post race beers.
March - Snowball 5 miler, a new PR here caught me by surprise. I credit the super fast first mile to coach Jim Fischer who spoke the night before at our annual banquet. The message I took away was "sometimes you just have to go all out. Important goal races need to be run smart & evenly paced, but certainly there's some races you will run that aren't so important. Choose one of those and run like Pre would - 100% flat out racing from the gun. Try something new, mix it up, challenge yourself. You might crash hard but you just might learn something about yourself and break thru to a new high." It worked for me. First mile split was sick, but I held on and got the PR on a day when I had no expectations.
Caesar Rodney 13.1 - had a plan for a new PR. Training had begun back in December. Executed perfectly, very satisfying.
Adrenaline 5k - met up with friends new & old. Way too many crazy-fast people here! This race always makes me feel good because the start/finish is from my alma mater.
April - Ronald McDonald House 5k, every year my family and I make a donation & volunteer our time to this worthy cause. It's nice to go over to the hospital to run the race. It'd been several years since I was there, glad to return to this scenic course.
May - Broad Street 10 miler, this ranks as one of my best races all time. New PR, 6:45 pace for ten miles still sounds cool to me! Highlites remembered: carpooling up there, the subway ride, starting about 12 or 15 rows deep which for me to be that close in a race of 20,000 runners might be pushing it but it was a huge rush! Going out waayyyy too fast but not feeling tired and not slowing down! Working thru miles 7 & 8 when some fatigue did set in, then finishing fast.
Del. marathon water station - had a blast working from set-up to closing with a break inbetween to go run the Buddy 5k in Newark. Fun way to enjoy a race.
June - M8k: 8:30a.m. and then Wissahickon trail 10k: 10a.m. Zany stock car race w/"sit-down" in between two races. Very hot & humid day. I never would've finished the W10k if Rich hadn't kept dragging me along. We saw runners in the woods while driving and trying to find the start area. We started dead last a half hour after the gun and managed to pass 50 people. I was totally wiped out, took a week off from running, but loved every minute of it!
August - Half Wit 1/2, nice little trail race, very enjoyable. Even pace (slow) and hydration. 2:15 half marathon ain't too bad on those hills! Drinking a few beers afterwards, what was up with that fat-headed dog & his counterbalance? I remember that 'salmon' runner coming downhill, nasty belly flop on trail, waiting for my waterbottles - strange trip. I was bruised for weeks. Several others came back more beat up than that. Being sandwiched between two Horney Dikes - priceless (even if it wasn't the way I'd always imaged it would be! ;-P )
October - DDC 15k, this was another well executed plan for a PR. Felt very uncomfortable near the end but held on for 30 second improvement.
Radnor Red Steeplechase - very fun, it was over too fast. The horse jumps were fun, the pond-scum covered mud pits I probably could've done without. I will never forget approaching the 'tower' during warm up, CJ & I were repelled by those alien feedback blasts! We were running away over the rolling landscape hysterically. I still laugh thinking about that, "run away, run away!"
Radnor 5 mile race - winning an age group medal here counts as one of my best races ever (3rd M40-44 in race with 450 finishers).
November - Ben Franklin Bridge 10k, one of my favorites. It's a shame the lead pack went the long way this year, but of course that didn't impact me. One advantage of being a mid-pack guy! New PR.
Rothman 8k - the series of workouts that led to this PR are the most likely cause of my current PR problem. Lot's of tempo runs & hard efforts. It paid off with a repeat personal best one year to the day from the PR that started my run of great races. Was it worth the injury which has now sidelined me for 6 weeks? . . . as long as i fully recover soon then I'll say YES!
Some other data:
Total 2008 miles: 745
Peak week (Oct.): 24
zero weeks: 3 (june, july, december)
Average weekly mileage trends:
Dec.07 - March = 17 m/wk
March - June = 15 m/wk
June - August = 13 m/wk
August - Oct. = 16 m/wk
Oct.- late Nov. = 15 m/wk
December = 8 m/wk
Not everything was perfection in '08. here's a quick review of other issues that effected my running: Back pain, since my flair up in 2006 I have been very careful not to aggravate my back. A few times in '08 it bothered me, but nothing serious. Stomach ulcer, pretty much the same story. This is more of a chronic low-level problem. It's more noteworthy when I'm totally free of symptoms, but I work around it. I should do more to make this problem go away. Weight, when I work on dieting I am able to lose weight. But as soon as I stop thinking about it constantly then I slowly gain. Right now I'm gaining faster since my exercise is greatly reduced. Generally I'm fine with where I'm at, but I could always lose another 8 or 10 pounds. Knees, feet, aches & pains. I did too many miles in old shoes last year, I must change that. Whenever I spend all day on my feet my dogs are barkin'. . . so I try to avoid those situations. Money, yes this issue certainly does effect my running. Most everyone knows my income is greatly reduced now. I registered for 24 races in 2008 (didn't run two, one family commitment & the other was last race of year - skipped due to PF). Do the math with travel, shoes, apparel and it adds up to alot. But there's plenty of worse things I could be doing with $1,500/year. . . right?
Other things to note: Increased my trail running & racing... Nature hikes with my boys in the summer... Camping up in North Jersey, seeing bald eagles, milky way, canoe trips... San Diego vacation, LegoLand rocks!... running 18 mos. continuous from quad injury May '07 until plantar pain Nov.'08.
All in all it was a great year for my running - the best ever. Sometimes I wonder what my personal bests would be if I had been a running thru my 20's and/or 30's, but there's also something nice about getting faster as you get older. I'm very happy with my running. I'm looking forward to 2009 after closing the book on '08 being very satisfied with my running. More on 2009 goals next time...whew, long blog entry.
2008: Like all us folks past the age of 4x I have to say that the year flew by too fast. I continue to kid myself that 44 is still young enough to do youthful things. Now i'm staring at turning 45 in a few weeks, and there's just no way that 45 doesn't sound olde. GD, I'm 45! Maybe the urge to run a marathon is part of a mid-life crisis? Well there could be a lot of much worse urges so thankfully i have this marathon goal.
In regards to my running last year, I can sum it up with, "eight was great." I met all my running goals for the year. I set many new PR's. I completed all 10 of the USATF races on the Mid-Atlantic Grand Prix. I increased & improved my trail running. I continued my service to the running community, and even increased that commitment. I also met tons of new runners which is part of what makes it fun. And other than my current PF pain, I am poised to reach for higher goals in 2009 (Goals will be another post).
To put '08 in perspective, i have to go back further. 2006 was a down year for my running...busy with work & low motivation. 2007 started off great, and the BSR 10 miler the first week of May was a terrific race- my best in years. Right after that I had a bad injury, a moderate quadriceps tear from a pick-up game of soccer, and I ended up taking off 3 mos. completely. I didn't cross train (mistake). I did gain weight & lose all of my fitness. When I started back running in August I could barely believe how totally out of shape i had become. The fall of '07 was base building & I decided to target the Rothman 8k (end of November) as a goal to be back in race form. I got a new PR that race which helped set up all my running for 2008.
Also in 2007, I had become active with the board for our local running club, PCVRC. In the end I took on several tasks, but one main focus was to be the USATF coordinator. Personally I decided that I would run as many of the road & trail races as possible. While at the same time I tried to build club participation for our team. This job was in response to the club's worst team performance in many years in '07. I'm proud to report 2008 was an awesome comeback year for Pike Creek - finishing 2nd on the trails & 3rd on the roads! A little communication & coordinating the efforts of individuals into a team goes a long way with a club that has tons of hard working & talented runners! I tried not to be too much of a cheer leader - and Rich took on the role of recruiting for me - and there definitely was a sense of camaraderie which developed.
2008 race highlites, new PR's for every distance greater than 5k:
February - Ugly Mudder, even the 'short course' was a challenge. Met a bunch of new folks this day & had fun hangin' & chatting over a few post race beers.
March - Snowball 5 miler, a new PR here caught me by surprise. I credit the super fast first mile to coach Jim Fischer who spoke the night before at our annual banquet. The message I took away was "sometimes you just have to go all out. Important goal races need to be run smart & evenly paced, but certainly there's some races you will run that aren't so important. Choose one of those and run like Pre would - 100% flat out racing from the gun. Try something new, mix it up, challenge yourself. You might crash hard but you just might learn something about yourself and break thru to a new high." It worked for me. First mile split was sick, but I held on and got the PR on a day when I had no expectations.
Caesar Rodney 13.1 - had a plan for a new PR. Training had begun back in December. Executed perfectly, very satisfying.
Adrenaline 5k - met up with friends new & old. Way too many crazy-fast people here! This race always makes me feel good because the start/finish is from my alma mater.
April - Ronald McDonald House 5k, every year my family and I make a donation & volunteer our time to this worthy cause. It's nice to go over to the hospital to run the race. It'd been several years since I was there, glad to return to this scenic course.
May - Broad Street 10 miler, this ranks as one of my best races all time. New PR, 6:45 pace for ten miles still sounds cool to me! Highlites remembered: carpooling up there, the subway ride, starting about 12 or 15 rows deep which for me to be that close in a race of 20,000 runners might be pushing it but it was a huge rush! Going out waayyyy too fast but not feeling tired and not slowing down! Working thru miles 7 & 8 when some fatigue did set in, then finishing fast.
Del. marathon water station - had a blast working from set-up to closing with a break inbetween to go run the Buddy 5k in Newark. Fun way to enjoy a race.
June - M8k: 8:30a.m. and then Wissahickon trail 10k: 10a.m. Zany stock car race w/"sit-down" in between two races. Very hot & humid day. I never would've finished the W10k if Rich hadn't kept dragging me along. We saw runners in the woods while driving and trying to find the start area. We started dead last a half hour after the gun and managed to pass 50 people. I was totally wiped out, took a week off from running, but loved every minute of it!
August - Half Wit 1/2, nice little trail race, very enjoyable. Even pace (slow) and hydration. 2:15 half marathon ain't too bad on those hills! Drinking a few beers afterwards, what was up with that fat-headed dog & his counterbalance? I remember that 'salmon' runner coming downhill, nasty belly flop on trail, waiting for my waterbottles - strange trip. I was bruised for weeks. Several others came back more beat up than that. Being sandwiched between two Horney Dikes - priceless (even if it wasn't the way I'd always imaged it would be! ;-P )
October - DDC 15k, this was another well executed plan for a PR. Felt very uncomfortable near the end but held on for 30 second improvement.
Radnor Red Steeplechase - very fun, it was over too fast. The horse jumps were fun, the pond-scum covered mud pits I probably could've done without. I will never forget approaching the 'tower' during warm up, CJ & I were repelled by those alien feedback blasts! We were running away over the rolling landscape hysterically. I still laugh thinking about that, "run away, run away!"
Radnor 5 mile race - winning an age group medal here counts as one of my best races ever (3rd M40-44 in race with 450 finishers).
November - Ben Franklin Bridge 10k, one of my favorites. It's a shame the lead pack went the long way this year, but of course that didn't impact me. One advantage of being a mid-pack guy! New PR.
Rothman 8k - the series of workouts that led to this PR are the most likely cause of my current PR problem. Lot's of tempo runs & hard efforts. It paid off with a repeat personal best one year to the day from the PR that started my run of great races. Was it worth the injury which has now sidelined me for 6 weeks? . . . as long as i fully recover soon then I'll say YES!
Some other data:
Total 2008 miles: 745
Peak week (Oct.): 24
zero weeks: 3 (june, july, december)
Average weekly mileage trends:
Dec.07 - March = 17 m/wk
March - June = 15 m/wk
June - August = 13 m/wk
August - Oct. = 16 m/wk
Oct.- late Nov. = 15 m/wk
December = 8 m/wk
Not everything was perfection in '08. here's a quick review of other issues that effected my running: Back pain, since my flair up in 2006 I have been very careful not to aggravate my back. A few times in '08 it bothered me, but nothing serious. Stomach ulcer, pretty much the same story. This is more of a chronic low-level problem. It's more noteworthy when I'm totally free of symptoms, but I work around it. I should do more to make this problem go away. Weight, when I work on dieting I am able to lose weight. But as soon as I stop thinking about it constantly then I slowly gain. Right now I'm gaining faster since my exercise is greatly reduced. Generally I'm fine with where I'm at, but I could always lose another 8 or 10 pounds. Knees, feet, aches & pains. I did too many miles in old shoes last year, I must change that. Whenever I spend all day on my feet my dogs are barkin'. . . so I try to avoid those situations. Money, yes this issue certainly does effect my running. Most everyone knows my income is greatly reduced now. I registered for 24 races in 2008 (didn't run two, one family commitment & the other was last race of year - skipped due to PF). Do the math with travel, shoes, apparel and it adds up to alot. But there's plenty of worse things I could be doing with $1,500/year. . . right?
Other things to note: Increased my trail running & racing... Nature hikes with my boys in the summer... Camping up in North Jersey, seeing bald eagles, milky way, canoe trips... San Diego vacation, LegoLand rocks!... running 18 mos. continuous from quad injury May '07 until plantar pain Nov.'08.
All in all it was a great year for my running - the best ever. Sometimes I wonder what my personal bests would be if I had been a running thru my 20's and/or 30's, but there's also something nice about getting faster as you get older. I'm very happy with my running. I'm looking forward to 2009 after closing the book on '08 being very satisfied with my running. More on 2009 goals next time...whew, long blog entry.
Monday, January 5, 2009
Catch up
I am determined to catch up on my blog postings because I've been meaning to put down my 2009 goals in writing, here in the blog, so there's no escaping from them later. But being the procrastinator supreme I insist on being all caught up on past tense postings first. So here goes:
Last Friday's workout: January 2nd. 5 miles on the treadmill at 8:30 pace with a good strtch afterward and then some weight lifting. What more can I say? Boring, watching the tv's, packed at the gym today - new year's resolution peeps. Some old guy, basically wearing street clothes, was using the machines in front of my treadmill. He was completely in a daze & pissing off the folks around him. Just when this one woman would stand up, he would plop down into her seat. He did a set and didn't even notice her waiting there rolling her eyes, and then he got up, moved to the next machine without the slightest wipe down. Then she really looked p.o.'d but wiped it down herself before resuming her workout. Then the old guy just moved down the line and was interupting everyone. Sad, really very sad.
Saturday: skipped working out. Muscles feeling some ache from lifting. Arch's on both feet feeling some minor discomfort today.
Sunday: cross training work at gym. 10 mins treadmill to warm up. 20 mins elipticle (spell?) stepper and then 10 mins bike. Got the HR up somewhat better today but still find it difficult to get intot he zone when doing anything other than running. Intend to try swimming this coming week...probably Tuesday.
Last Friday's workout: January 2nd. 5 miles on the treadmill at 8:30 pace with a good strtch afterward and then some weight lifting. What more can I say? Boring, watching the tv's, packed at the gym today - new year's resolution peeps. Some old guy, basically wearing street clothes, was using the machines in front of my treadmill. He was completely in a daze & pissing off the folks around him. Just when this one woman would stand up, he would plop down into her seat. He did a set and didn't even notice her waiting there rolling her eyes, and then he got up, moved to the next machine without the slightest wipe down. Then she really looked p.o.'d but wiped it down herself before resuming her workout. Then the old guy just moved down the line and was interupting everyone. Sad, really very sad.
Saturday: skipped working out. Muscles feeling some ache from lifting. Arch's on both feet feeling some minor discomfort today.
Sunday: cross training work at gym. 10 mins treadmill to warm up. 20 mins elipticle (spell?) stepper and then 10 mins bike. Got the HR up somewhat better today but still find it difficult to get intot he zone when doing anything other than running. Intend to try swimming this coming week...probably Tuesday.
Saturday, January 3, 2009
Skipped Today
I didn't do any workout at all today. Just the opposite - I pigged out for lunch and now we're talking about a little Mexican for dinner...
I am sore from weight lifting yesterday, especially biceps & triceps. Not that I pushed it so hard at the gym but more likely because I rarely ever lift so it will take a few weeks for the DOMS pain to not always be a factor. Sticking to a schedule of every 2nd or 3rd day will help so maybe i'll be staying with the new year's resolutions this year?!?!
Heel & PF seem to be well under control today - was concerned after the 5 miles yesterday. I'm crediting the recovery to:
1. rest, all easy workouts & much reduced volume, intensity & frequency of running.
2. stretching. every day.
3. new shoes. finally got away from asics and now wearing Brooks Ghost. Medium weight cushioning shoe for neutral runner...and has high instep that i need.
Played no part in recovery thus far:
1. ice. I keep thinking about ice for my plantar, but haven't actually done it yet.
2. apparatus - considered both "the sock" and " the boot" but felt my case was moderate, not severe, so avoided them so far. Since recovery seems on the way I'm glad I didn't spend money on these gizmo's.
Here's a pic of my buddy Scott - congrats on your success! Next time we'll have to break out the beer bong so you can finish those last 46 beers in the final 17 hrs!!
Friday, January 2, 2009
Cross Train Rhythm
This is another posting from earlier this week.
Wednesday's workout was a cross-training session at the gym. 10 minutes on the treadmill, 15 mins on the elipt stepper, 15 mins bike. Heart rate never got into the zone - i need to work on my x-traing so that I can rest my PF (which is still hurting but has made improvement lately) while not totally dropping all my fitness. I hate the steppers. They all feel unnatural to me. The gait and the width of the foot plates that are fixed. It's all bad on the steppers. The bike is nice to come back to. I used to do regular workouts on both a real bike & on the stationary upright bikes at the gym. It's very relaxing to sit while exercising. I really like to switch my brain off and just fall into the zone of the spinning pedals. It doesn't do as much as running, but it is nice & relaxing in the same way.
I have also been doing much more stretching with each workout & some in between once or twice a day. I've been hitting the weights a bit too. Some weight training over the winter off season is typical for me and it doesn't amount to much. Just a way to mix it up.
Diet: the beginning of another new year finds me with another resolution to lose weight. In the last month, since my slowdown due to PF, I've gained about 4 pounds. I'm not too worried about it yet, and will work to drop those pounds & more once my running is back. I'm actually hopeful that the mileage buildup for a marathon will help me get to a new 'low' on the scale.
Wednesday's workout was a cross-training session at the gym. 10 minutes on the treadmill, 15 mins on the elipt stepper, 15 mins bike. Heart rate never got into the zone - i need to work on my x-traing so that I can rest my PF (which is still hurting but has made improvement lately) while not totally dropping all my fitness. I hate the steppers. They all feel unnatural to me. The gait and the width of the foot plates that are fixed. It's all bad on the steppers. The bike is nice to come back to. I used to do regular workouts on both a real bike & on the stationary upright bikes at the gym. It's very relaxing to sit while exercising. I really like to switch my brain off and just fall into the zone of the spinning pedals. It doesn't do as much as running, but it is nice & relaxing in the same way.
I have also been doing much more stretching with each workout & some in between once or twice a day. I've been hitting the weights a bit too. Some weight training over the winter off season is typical for me and it doesn't amount to much. Just a way to mix it up.
Diet: the beginning of another new year finds me with another resolution to lose weight. In the last month, since my slowdown due to PF, I've gained about 4 pounds. I'm not too worried about it yet, and will work to drop those pounds & more once my running is back. I'm actually hopeful that the mileage buildup for a marathon will help me get to a new 'low' on the scale.
Other running blobs
So i'm searching blogger/blogspot for blogs about runners running and I'm not really finding much because I don't understand how google has this stuff organized. But I come across this page from a google search. and Wow. right there at the top of the page the lead in is with a Dog running in woods...blister creme sales ad...and a 16 layer jello trifle creation! It's the only runner's blog i could find, but at least it's a winner!
Check it out: http://julieberg.blogspot.com/
p.s. I've since found a few other blogs focused on running, but this is still one of the most interesting... mine's mighty boring by comparison but I've got a few ideas like photo's to add.
Check it out: http://julieberg.blogspot.com/
p.s. I've since found a few other blogs focused on running, but this is still one of the most interesting... mine's mighty boring by comparison but I've got a few ideas like photo's to add.
Falling behind
Oh crap, it's been almost a week since my last blog entry (which was my first entry). I haven't been online very much, and this is exactly the problem I feared i might encounter. This shouldn't be so bad once my schedule returns to 'normal'. But I'm not happy to be falling behind on the entries right from the get go.
For today's blog entry I'll go back to last Monday's workout. I'm not sure if or how to back date these entries?
I met my buddy Scott for a loop thru Judge Morris estate. It's a 4 mile trail run for me. He's already done several loops before me, the last with Margie who I must've just missed. Scott's quest for 100 miles in 100 hours is on track and he's feeling fine so it's gonna happen. The second part (the beer consumption) is most likely not going to happen as he's downed about 37 and has just a day & a half left. Well it's really about the miles anyway. His best 100 miler is 30 hours, so a personal challenge like this is a piece of cake! Hard to imagine 100 miles in 100 hours as relatively easy, but it's all perspective.
So anyway, when I get there he's hungry and so we need to eat lunch first. I'm not used to eating before running . . . better make it a 'lite fare' selection from Shaggy's vegan menu choices. A meatball sandwich on whole wheat roll with a handful of potato chips and 2 beers hits the spot. Note: "meatball" is non-meat and is actually pretty good! As soon as we finish we head out toward the woods. I'm expecting to see lunch, in all it's splendid color, within 10 or 15 minutes but somehow manage to keep it down. We do about a 9 minute pace. I felt uncomfortable during the middle section but my stomach handled the situation better than expected.
I stretch when I get home. Skip any weight work today. Heel and PF feels okay.
For today's blog entry I'll go back to last Monday's workout. I'm not sure if or how to back date these entries?
I met my buddy Scott for a loop thru Judge Morris estate. It's a 4 mile trail run for me. He's already done several loops before me, the last with Margie who I must've just missed. Scott's quest for 100 miles in 100 hours is on track and he's feeling fine so it's gonna happen. The second part (the beer consumption) is most likely not going to happen as he's downed about 37 and has just a day & a half left. Well it's really about the miles anyway. His best 100 miler is 30 hours, so a personal challenge like this is a piece of cake! Hard to imagine 100 miles in 100 hours as relatively easy, but it's all perspective.
So anyway, when I get there he's hungry and so we need to eat lunch first. I'm not used to eating before running . . . better make it a 'lite fare' selection from Shaggy's vegan menu choices. A meatball sandwich on whole wheat roll with a handful of potato chips and 2 beers hits the spot. Note: "meatball" is non-meat and is actually pretty good! As soon as we finish we head out toward the woods. I'm expecting to see lunch, in all it's splendid color, within 10 or 15 minutes but somehow manage to keep it down. We do about a 9 minute pace. I felt uncomfortable during the middle section but my stomach handled the situation better than expected.
I stretch when I get home. Skip any weight work today. Heel and PF feels okay.
Thursday, January 1, 2009
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