October 31
All Hallows Morn: 9mi, 1:01:35 (6:51/mi): Default. A spooky run with Nick "Massacre" Mascioli. Legs stiff, like ancient corpses. Cold, like bloodless flesh. Windy, like spirit droves. Early, like 6:30am. Easy, like Sunday morning.
All Hallows Afternoon: 4mi, 26:55 (6:44): Shortcut. Quick run before the Witching Hour, which turned out to be the substantially more benign Whiching Hour because of daylight savings. Really hoping someone ran Crucifix Six today...
October 30
8mi, 53:06 (6:38/mi): LS8+xtra. Nice run on a beautiful day before some collective action. Caught leaves 2, 3, 4 and 5 on the season during a particularly blustery mile on the west bank. Had planned on letting Dan walk away with his 7th or 8th straight title, but now I might be back in the game if I can focus a little bit over the next few weeks. At last count the tallies were: Dan - 10, Tom - 5, Rest of SCRC - 0, Team XO - sucks.
Tuesday, October 31, 2006
Sunday, October 29, 2006
Incidents and Accidents, Hints and Allegations
October 29
13mi, 1:25:35 (6:35/mi): NE+Back w/Phil and Biz. More Incidents than Accidents this time.
Week: 54mi. Hints, Allegations, Things Left Unsaid.
October 28
Day Off, basically. Hints and Allegations.
October 27
5mi, 33:08 (compute): Incidents and Accidents.
October 26
7.5mi w/ LSCC. Hints and Allegations.
13mi, 1:25:35 (6:35/mi): NE+Back w/Phil and Biz. More Incidents than Accidents this time.
Week: 54mi. Hints, Allegations, Things Left Unsaid.
October 28
Day Off, basically. Hints and Allegations.
October 27
5mi, 33:08 (compute): Incidents and Accidents.
October 26
7.5mi w/ LSCC. Hints and Allegations.
Wednesday, October 25, 2006
Physically Forgotten
October 25
13.5mi, Hill Workout. 10xHill on WRR (same as always). 2:44, :38, :39, :34, :32, :27, :28, :23, :21, :18. Great workout after some motivation trouble. Legs felt good but had trouble maintaining turnover. Glad to see that the week+ of no workouts has my legs feeling fairly chipper...uppper body could use some work. Did note on one towards the end that it felt much faster than TC-10mi, which I suppose is good.
October 24
AM: 5mi, 35:40 (7:08/mi): Default. Easy w/Nick. Babbling about the Constitution and Chrissy Lee. Not in that order.
PM: 5mi, 32:08 (6:26/mi): West Side Five. Rushed before what I'll call my best ESL class yet...
October 23
5mi, 32:20 (6:28/mi): arb w/groose & corey. (he wouldn't shut up about his race!)
Stat for Schrades: After this run I was at 2198.5mi for the year. Total Milage in 2005 = 2198.5.
13.5mi, Hill Workout. 10xHill on WRR (same as always). 2:44, :38, :39, :34, :32, :27, :28, :23, :21, :18. Great workout after some motivation trouble. Legs felt good but had trouble maintaining turnover. Glad to see that the week+ of no workouts has my legs feeling fairly chipper...uppper body could use some work. Did note on one towards the end that it felt much faster than TC-10mi, which I suppose is good.
October 24
AM: 5mi, 35:40 (7:08/mi): Default. Easy w/Nick. Babbling about the Constitution and Chrissy Lee. Not in that order.
PM: 5mi, 32:08 (6:26/mi): West Side Five. Rushed before what I'll call my best ESL class yet...
October 23
5mi, 32:20 (6:28/mi): arb w/groose & corey. (he wouldn't shut up about his race!)
Stat for Schrades: After this run I was at 2198.5mi for the year. Total Milage in 2005 = 2198.5.
Sunday, October 22, 2006
So Be Easy And Free/When You're Drinkin' With Me
October 22
16mi, 1:47:44 (6:44/mi): Fishouse Ext. Beautiful run. Very glad to get out the door and to stay out the door for so long. Even felt pretty good. I should do more of this running. Congratulations, Stelljes!
Week: 50mi. Right.
October 21
8mi, 50:48 (6:21/mi): LS8 + xtra. Yeah, I know.
October 20
8mi, 52:20 (6:32/mi): LS8 + xtra. Good easy run...although not a workokut...
October 19
8mi, 1:00:12 (7:30ish): Lake St with LSCC. Slar and easy before a thrilling game seven of the AAAA-LCS.
16mi, 1:47:44 (6:44/mi): Fishouse Ext. Beautiful run. Very glad to get out the door and to stay out the door for so long. Even felt pretty good. I should do more of this running. Congratulations, Stelljes!
Week: 50mi. Right.
October 21
8mi, 50:48 (6:21/mi): LS8 + xtra. Yeah, I know.
October 20
8mi, 52:20 (6:32/mi): LS8 + xtra. Good easy run...although not a workokut...
October 19
8mi, 1:00:12 (7:30ish): Lake St with LSCC. Slar and easy before a thrilling game seven of the AAAA-LCS.
Thursday, October 19, 2006
The New Get-Right-For-The-Winter Workout Plan
October 18
10mi, 1:07:49 (6:47/mi): Ford-Franklin + xtra. Very good to get out the door. Took it slow and easy. Felt like the rest days did more good than I'd expected and I have a decent game plan for Manchester: Eat your salad, no dessert.
October 17
Day Off. Again, but this time recieved advice from Alison: "Stop stressing out about running...It won't ruin your life." Good point.
October 16
Day Off. Not planned, not happy.
10mi, 1:07:49 (6:47/mi): Ford-Franklin + xtra. Very good to get out the door. Took it slow and easy. Felt like the rest days did more good than I'd expected and I have a decent game plan for Manchester: Eat your salad, no dessert.
October 17
Day Off. Again, but this time recieved advice from Alison: "Stop stressing out about running...It won't ruin your life." Good point.
October 16
Day Off. Not planned, not happy.
Monday, October 16, 2006
Upon the Lordly Hudson...
October 15
Day Off. Driving. Flying. Etc.
Week: 54mi. Busy week, but pretty annoyed with myself re: mileage. Need to turn it around. I hope you all enjoyed Phil's return as lead blogger over the past five days.
October 14
10mi, 1:08ish: Mohawk and Hudson river bike trail. Decent run pre-wedding. Legs not great. Congrats to Schuyler Schuster on a 6th place finish at the Hartford 1/2 Marathon in 1:11:43.
October 13
12mi, 1:20:04 (6:40/mi): Mohawk and Hudson river bike trail. Ok but windy run. Kid on a bike high-fived me during the first mile. And HAPPY BIRTHDAY to Alison Traffanstedt. We chatted briefly in the morning, as I recall...hope whatever kept her from calling that evening as promised was very fun...
October 12
4mi, 24:22 (6:05/mi): Salt Block. Ahhhh, the Salt Block. A perfect 4mi loop in WH, but physically impossible to run it slower than 28:00. This would have been a more reasonable pace if I hadn't raced a bike over the last half-mile from Conard to home. Best racing strategy I've employed so far this season, biding my time over the first quarter and then hammering up the hill on Foxridge. Biker never saw it coming and was not prepared for all the shifting the hill required.
October 11
8mi, 53:54 (6:44/mi): LS8. Just missed the snow "storm", but got some flurries.
Day Off. Driving. Flying. Etc.
Week: 54mi. Busy week, but pretty annoyed with myself re: mileage. Need to turn it around. I hope you all enjoyed Phil's return as lead blogger over the past five days.
October 14
10mi, 1:08ish: Mohawk and Hudson river bike trail. Decent run pre-wedding. Legs not great. Congrats to Schuyler Schuster on a 6th place finish at the Hartford 1/2 Marathon in 1:11:43.
October 13
12mi, 1:20:04 (6:40/mi): Mohawk and Hudson river bike trail. Ok but windy run. Kid on a bike high-fived me during the first mile. And HAPPY BIRTHDAY to Alison Traffanstedt. We chatted briefly in the morning, as I recall...hope whatever kept her from calling that evening as promised was very fun...
October 12
4mi, 24:22 (6:05/mi): Salt Block. Ahhhh, the Salt Block. A perfect 4mi loop in WH, but physically impossible to run it slower than 28:00. This would have been a more reasonable pace if I hadn't raced a bike over the last half-mile from Conard to home. Best racing strategy I've employed so far this season, biding my time over the first quarter and then hammering up the hill on Foxridge. Biker never saw it coming and was not prepared for all the shifting the hill required.
October 11
8mi, 53:54 (6:44/mi): LS8. Just missed the snow "storm", but got some flurries.
Tuesday, October 10, 2006
Waltzing Matilda
October 10
AM: 5mi, 35:52 (7:10/mi): Default with Nick and Jessica. Chhhhhiiiillllllyyyy.
October 9
15mi, 1:31:04 (6:04/mi): Ford-Washington + xtra. 60min @ tempo (aprx. 5:45s). Decent workout in the dark. Briefly paused the tempo section about 5min in to chat with a runner so dedicated that he was out there putting in the miles only a week after his debut marathon. Nice work, Sherman. Also saw Betsy.
AM: 5mi, 35:52 (7:10/mi): Default with Nick and Jessica. Chhhhhiiiillllllyyyy.
October 9
15mi, 1:31:04 (6:04/mi): Ford-Washington + xtra. 60min @ tempo (aprx. 5:45s). Decent workout in the dark. Briefly paused the tempo section about 5min in to chat with a runner so dedicated that he was out there putting in the miles only a week after his debut marathon. Nice work, Sherman. Also saw Betsy.
Sunday, October 08, 2006
Tigers are Noble
October 8
8mi, 54:04 (6:46/mi): LS8+xtra. Ok run with a full stomach.
Week: 60mi. Decent week recovering from the race with a great Friday workout.
October 7
12mi, 1:23:25 (6:57/mi): Fishouse. Easy run with Dan before some hiking down south, not in the land of the pines.
8mi, 54:04 (6:46/mi): LS8+xtra. Ok run with a full stomach.
Week: 60mi. Decent week recovering from the race with a great Friday workout.
October 7
12mi, 1:23:25 (6:57/mi): Fishouse. Easy run with Dan before some hiking down south, not in the land of the pines.
Friday, October 06, 2006
A Travelling Band of Misfits and Outcasts...
October 6
11mi, wkout. 6x1600@T. 5:23, :21, :18, :16, :15, :10. Rest Intervals: 58s, 58, 56, 53, 54. Great workout on windy day at UMN track. Felt smooth and under control the whole way, perfect threshold effort. First time taking less than 90s R on a 1600m T wkout.
11mi, wkout. 6x1600@T. 5:23, :21, :18, :16, :15, :10. Rest Intervals: 58s, 58, 56, 53, 54. Great workout on windy day at UMN track. Felt smooth and under control the whole way, perfect threshold effort. First time taking less than 90s R on a 1600m T wkout.
Thursday, October 05, 2006
Active Atrophy
October 5
4mi, 28:50 (7:12/mi): Shortcut. Slower because of a pause to do pullups on the pedestrian bridge over 94. Then Bruce pushups. Matt Hooley is a sweetheart.
4mi, 28:50 (7:12/mi): Shortcut. Slower because of a pause to do pullups on the pedestrian bridge over 94. Then Bruce pushups. Matt Hooley is a sweetheart.
Torii Hunter Has 5 Gold-Gloves
October 5
10mi, 1:09:10 (6:55/mi): 2xDefault. Easy run, with Nick and Jessica for about half of it. Legs felt stiff and not altogether thrilled with Jessica's choice of pace over the first two miles.
October 4
10mi, 1:05:27 (6:33/mi): Ford-Franklin + xtra. Beautiful run and legs felt much better, especially through about 8mi. Ran with a plesantly meandering mind until I picked up the marathon course and checked my watch at the mile markers. Nothing ruins a run like knowing how fast you're running. Fortunately the fall colors helped to counteract some of that. I think in the Twin Cities it might be the marathon that inspires the leaves and not vice-versa as the organizers would have you believe. As I told Biz, they're two of the most beautiful rites of death we get to witness. And yes, all these sorts of thoughts came before I hit those mile markers...
10mi, 1:09:10 (6:55/mi): 2xDefault. Easy run, with Nick and Jessica for about half of it. Legs felt stiff and not altogether thrilled with Jessica's choice of pace over the first two miles.
October 4
10mi, 1:05:27 (6:33/mi): Ford-Franklin + xtra. Beautiful run and legs felt much better, especially through about 8mi. Ran with a plesantly meandering mind until I picked up the marathon course and checked my watch at the mile markers. Nothing ruins a run like knowing how fast you're running. Fortunately the fall colors helped to counteract some of that. I think in the Twin Cities it might be the marathon that inspires the leaves and not vice-versa as the organizers would have you believe. As I told Biz, they're two of the most beautiful rites of death we get to witness. And yes, all these sorts of thoughts came before I hit those mile markers...
Wednesday, October 04, 2006
This Train/Carries Fools and Kings
October 3
5mi, 34:27 (6:53/mi): West Side Five. A shorter trolley ride. Legs felt very beat-up, but hopefully this run helped shake off most of that. Aiming for easy miles this week with a long run and a threshold workout towards the end. Oh, and abs. And perhaps some Masciolis-Inspired Bruce Lifting a la winter of 2004. This train...
October 2
Day Off. Slept through alarm, missed trolley. Sore legs would have appreciated it.
October 1
20mi, Race: TC10-Mile in 53:35 (5:14, :16, :23(uphill), :14, :27, :35, :36, :21, :21, :05). Happy with the time, but still don't feel like I'm competing very well when I'm racing. Miles 1-4 were perfect, but I talked myself out of 5:15s and let Katie McGregor et al. drop me during an unnecessarily slow fifth mile. And that set me up for two solo miles up Summit that were slower than they probably would have been otherwise. Had plenty left for the downhill finish, just not enough to catch Arneson who ran a spectacular race. Congrats to SCRC and LSCC marathoners. And, a more reserved congrats to WRRT 10-Milers who were basically the cause of the 7+ mile cool down.
Week: 50.5mi. Good taper week. Time to get back on the trolley for Manchester.
5mi, 34:27 (6:53/mi): West Side Five. A shorter trolley ride. Legs felt very beat-up, but hopefully this run helped shake off most of that. Aiming for easy miles this week with a long run and a threshold workout towards the end. Oh, and abs. And perhaps some Masciolis-Inspired Bruce Lifting a la winter of 2004. This train...
October 2
Day Off. Slept through alarm, missed trolley. Sore legs would have appreciated it.
October 1
20mi, Race: TC10-Mile in 53:35 (5:14, :16, :23(uphill), :14, :27, :35, :36, :21, :21, :05). Happy with the time, but still don't feel like I'm competing very well when I'm racing. Miles 1-4 were perfect, but I talked myself out of 5:15s and let Katie McGregor et al. drop me during an unnecessarily slow fifth mile. And that set me up for two solo miles up Summit that were slower than they probably would have been otherwise. Had plenty left for the downhill finish, just not enough to catch Arneson who ran a spectacular race. Congrats to SCRC and LSCC marathoners. And, a more reserved congrats to WRRT 10-Milers who were basically the cause of the 7+ mile cool down.
Week: 50.5mi. Good taper week. Time to get back on the trolley for Manchester.
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