July 23
14mi, Untimed. Did a 2mi jog with Boulder in the morning. After work did 8xHill on the WRR under Franklin. Ran with Sherm and Reub and made it my goal to keep my face and shoulders relaxed for the whole thing. Also wanted to stay well within myself for most of the workout and did. Timed the first one (2:49) and then ditched the watch and went by effort. Sherman reported times for 2-8 as 2:51, :52, :48, :43, :43, :36, :28. Finished feeling strong, relaxed and focused. Need to do more workouts like this.
July 22
4mi, Untimed. Still easy with Boulder. 1hr of yoga.
Week: 53.5mi/6days, 2hrs of yoga. Missed a few miles over the first few days of the week, but got one good workout, one so-so workout and a good long run. So I'm happy.
July 21
16mi, 1:47+. Doughnut Run (Past Melo Glaze, around Nokomis & back). Felt pretty terrible and probably only would have made it 6-8mi without Schrader/Dan/Biz. Instead got a solid long run and picked it up for 2.5-3mi at 6:00-pace towards the end.
July 20
10mi, Como Etc, Untimed. Easy Run with Sherman. More difficult with the addition of Boulder late in the run. I was towed along as Sherman and Boulder settled -or aggravated- a score I hadn't known existed.
July 19
4mi, Untimed. Easy with Boulder.
Tuesday, July 24, 2007
Thursday, July 19, 2007
Life is like a song
July 18
11.5mi, 1:11:42 (Wkout): WU, 6mi "RR", CD+. Plan was to try a 6mi progression run with splits at 6:20, :10, :00, :55, :50, :40-45. Instead hit 5:55, :54, :52, :52, :42, :42 out and back on PR's miles 6-9. After the first two miles were fast I decided just to hold pace and try to negative split over the last two miles, and that worked. The first 4mi felt very relaxed and controlled and only the last half-mile was difficult. I'm encouraged by the fact that I can run 5:50s with relative ease but now that I have a better sense of pacing I want to do this workout again and focus on hitting the correct splits. Watched Boulder stoically fend off an attack on the cool down.
July 17
8mi, Untimed Wkout (4xWeissman K). Not sure what I was thinking. Taking Monday off complicated my plans for the week, so I thought I'd cram in an easy workout. Then I thought it would be easy to run 6xK on the river road over by the Weissman. Not the case. These start downhill for 400-600m depending on which way you're running, then finish uphill for the balance like the cemetary hills in Northfield. Sometime when I'm fit and it's less humid this will be a great workout. Today I was taking full walking recovery between each one and packed it in after 4. Did the last 2mi of my cool down with Boulder. Also 1hr of very sweaty yoga.
July 16
Day Off. Exhausted.
July 15
4mi, Untimed. Legs sore from trying to keep up with Turner and Shankman's son on the dance floor. Ran down Forsyth in St. Louis hoping to find something recognizable. Found one of the high school kids who kept sprinting past us on our run the day before. Sprinted past him and hoped the hotel was close. It was.
Week: 44mi/6days. Not what I'd hoped for, but decent considering the busy week.
July 14
Tremendous 12, Untimed. 2xForest Park Loop in St. Louis with the Fellahs: Tim McMurry, Mark Schroeder, Turner, Schutz, Hinckley, Painer, Sherm, Paul, Hools, the Brodeo, and of course Dan Schofer on his last run as a bachelor. There was baitaj and switchaj, credit cardaj and wrestlah/sprintahs, and from the groom-to-be, pace concernaj. Abslabloutely fantastic. Congratulations yet again to Schof and Marie!
July 13
4mi, Untimed. Beautiful early morning loop past the Star Tribune, over Boom and Nicollet Islands and back to Sherman's. No Sherman on the run.
July 12
Day Off.
11.5mi, 1:11:42 (Wkout): WU, 6mi "RR", CD+. Plan was to try a 6mi progression run with splits at 6:20, :10, :00, :55, :50, :40-45. Instead hit 5:55, :54, :52, :52, :42, :42 out and back on PR's miles 6-9. After the first two miles were fast I decided just to hold pace and try to negative split over the last two miles, and that worked. The first 4mi felt very relaxed and controlled and only the last half-mile was difficult. I'm encouraged by the fact that I can run 5:50s with relative ease but now that I have a better sense of pacing I want to do this workout again and focus on hitting the correct splits. Watched Boulder stoically fend off an attack on the cool down.
July 17
8mi, Untimed Wkout (4xWeissman K). Not sure what I was thinking. Taking Monday off complicated my plans for the week, so I thought I'd cram in an easy workout. Then I thought it would be easy to run 6xK on the river road over by the Weissman. Not the case. These start downhill for 400-600m depending on which way you're running, then finish uphill for the balance like the cemetary hills in Northfield. Sometime when I'm fit and it's less humid this will be a great workout. Today I was taking full walking recovery between each one and packed it in after 4. Did the last 2mi of my cool down with Boulder. Also 1hr of very sweaty yoga.
July 16
Day Off. Exhausted.
July 15
4mi, Untimed. Legs sore from trying to keep up with Turner and Shankman's son on the dance floor. Ran down Forsyth in St. Louis hoping to find something recognizable. Found one of the high school kids who kept sprinting past us on our run the day before. Sprinted past him and hoped the hotel was close. It was.
Week: 44mi/6days. Not what I'd hoped for, but decent considering the busy week.
July 14
Tremendous 12, Untimed. 2xForest Park Loop in St. Louis with the Fellahs: Tim McMurry, Mark Schroeder, Turner, Schutz, Hinckley, Painer, Sherm, Paul, Hools, the Brodeo, and of course Dan Schofer on his last run as a bachelor. There was baitaj and switchaj, credit cardaj and wrestlah/sprintahs, and from the groom-to-be, pace concernaj. Abslabloutely fantastic. Congratulations yet again to Schof and Marie!
July 13
4mi, Untimed. Beautiful early morning loop past the Star Tribune, over Boom and Nicollet Islands and back to Sherman's. No Sherman on the run.
July 12
Day Off.
Wednesday, July 11, 2007
Tryin' to hold on to the quarter notes...
July 11
~11mi, 1:17:04 (Mystery Fartlek): 15min WU, 40+min Mystery Fartlek, CD. Thanks to Dan for planning the workout. I love the mystery fartlek and today was no exception, despite/because of some human error and some Ruben. Legs felt very stiff and unresponsive, and I had trouble relaxing and focusing. Looking forward to more group workouts to work on that.
July 10
4mi, Untimed. Unremarkable. 1hr of yoga. Pullups on the bridge.
July 9
9mi, Untimed. ~1.5mi WU, ~7mi with 1mi On, 1mi Off, ~1mi CD. Ran down to Ford St. and basically did 4xmi with 1mi rest using Pat's mile markers starting at 6.0. Mile 8 continues past Ford and I crossed, so I had to approximate that one. Rest was short before I started up again on the West Bank at mile 1.0. Goal was to keep the shoulders relaxed and to stay focused running close to threshold, and that went very well. 1hr of yoga after.
~11mi, 1:17:04 (Mystery Fartlek): 15min WU, 40+min Mystery Fartlek, CD. Thanks to Dan for planning the workout. I love the mystery fartlek and today was no exception, despite/because of some human error and some Ruben. Legs felt very stiff and unresponsive, and I had trouble relaxing and focusing. Looking forward to more group workouts to work on that.
July 10
4mi, Untimed. Unremarkable. 1hr of yoga. Pullups on the bridge.
July 9
9mi, Untimed. ~1.5mi WU, ~7mi with 1mi On, 1mi Off, ~1mi CD. Ran down to Ford St. and basically did 4xmi with 1mi rest using Pat's mile markers starting at 6.0. Mile 8 continues past Ford and I crossed, so I had to approximate that one. Rest was short before I started up again on the West Bank at mile 1.0. Goal was to keep the shoulders relaxed and to stay focused running close to threshold, and that went very well. 1hr of yoga after.
Monday, July 09, 2007
I like cold beverages
July 8
Day Off. It's unsurprising, but on July 3rd plaintiffs in Lynn, Massachusetts filed what is likely the first of several challenges to school assignment programs in light of the Supreme Court's decision on June 28th in Parents Involved. There's been a lot of chatter about whether that decision flips Brown on its head. Some of it is academically intersting; most of it is practically irrelevant. The closing paragraph in the Lynn plaintiff's brief shows why:
The rights established in the Court’s Parents Involved decision should be given effect “with all deliberate speed” and without the kinds of delays and obfuscations that accompanied the implementation of the right protecting children from de jure segregation in public schools that was announced in Brown v. Brd. of Ed., 349 U.S. 294, 300 (1955) (Brown II) (requiring the defendant school systems “to admit to public schools on a racially nondiscriminatory basis with all deliberate speed”). See, Griffin v. County School Board of Prince Edward, 377 U.S. 218, 234 (1964) (“The time for mere ‘deliberate speed’ has run out”).
So should we call in the National Guard for this effort, too?
Week: 42mi, 1 wkout. Only 1hr of yoga bc of some sickness on Friday and a closed studio on Sunday.
July 7
12mi, Fishouse Untimed. Good run with HDLN a couple hours after Sherman's bedtime, longest in about 6 weeks. We discussed some of the things that provoke our anger. Then we slowed down.
July 6
3mi, Untimed. The game's name is Recovery.
July 5
9mi, Untimed. ~2mi WU, ~5+ too fast through Kenwood and around Isles, ~2mi CD. At once humbling and encouraging for the first workout since May. Ran about the first half of the uptempo portion at a pretty steady pace and felt relatively comfortable. Picked it up to catch Dan, finished Isles with him and dropped off a lot going back up the hill through Kenwood to finish. Dan's pace estimates suggest that 6/mile was comfortable and that 5:35-45/mile was very uncomfortable. Fair enough. Very glad to have Dan's and Sherm's company.
Day Off. It's unsurprising, but on July 3rd plaintiffs in Lynn, Massachusetts filed what is likely the first of several challenges to school assignment programs in light of the Supreme Court's decision on June 28th in Parents Involved. There's been a lot of chatter about whether that decision flips Brown on its head. Some of it is academically intersting; most of it is practically irrelevant. The closing paragraph in the Lynn plaintiff's brief shows why:
The rights established in the Court’s Parents Involved decision should be given effect “with all deliberate speed” and without the kinds of delays and obfuscations that accompanied the implementation of the right protecting children from de jure segregation in public schools that was announced in Brown v. Brd. of Ed., 349 U.S. 294, 300 (1955) (Brown II) (requiring the defendant school systems “to admit to public schools on a racially nondiscriminatory basis with all deliberate speed”). See, Griffin v. County School Board of Prince Edward, 377 U.S. 218, 234 (1964) (“The time for mere ‘deliberate speed’ has run out”).
So should we call in the National Guard for this effort, too?
Week: 42mi, 1 wkout. Only 1hr of yoga bc of some sickness on Friday and a closed studio on Sunday.
July 7
12mi, Fishouse Untimed. Good run with HDLN a couple hours after Sherman's bedtime, longest in about 6 weeks. We discussed some of the things that provoke our anger. Then we slowed down.
July 6
3mi, Untimed. The game's name is Recovery.
July 5
9mi, Untimed. ~2mi WU, ~5+ too fast through Kenwood and around Isles, ~2mi CD. At once humbling and encouraging for the first workout since May. Ran about the first half of the uptempo portion at a pretty steady pace and felt relatively comfortable. Picked it up to catch Dan, finished Isles with him and dropped off a lot going back up the hill through Kenwood to finish. Dan's pace estimates suggest that 6/mile was comfortable and that 5:35-45/mile was very uncomfortable. Fair enough. Very glad to have Dan's and Sherm's company.
Thursday, July 05, 2007
Forcin' a light into all those stony faces left stranded on this warm July
July 4
6mi, Untimed. Coincidental Six, which will be the new name for West Side Five + xtra. Ran into another Church, and we soon met a fellow runner wrapped in the stars and stripes. He introduced himself as State. We did not run together. Also, pullups.
July 3
4mi, Untimed. Very slow. Possible causes: humidity, slowness. Also 1hr of yoga.
July 2
8mi, LSCC. Untimed. Too rambunxious for Betsy.
July 1
6mi, West Side Five + xtra. Untimed but very slow after yoga.
Week: 30mi/6days. 6hrs of yoga. Didn't really have a long run or a workout, but it's early yet. Will try to keep up with the yoga aprx 3x a week.
June 30
6mi. Como & Back w/BD. Good, easy run.
June 29
Day Off. Shocking, I know.
6mi, Untimed. Coincidental Six, which will be the new name for West Side Five + xtra. Ran into another Church, and we soon met a fellow runner wrapped in the stars and stripes. He introduced himself as State. We did not run together. Also, pullups.
July 3
4mi, Untimed. Very slow. Possible causes: humidity, slowness. Also 1hr of yoga.
July 2
8mi, LSCC. Untimed. Too rambunxious for Betsy.
July 1
6mi, West Side Five + xtra. Untimed but very slow after yoga.
Week: 30mi/6days. 6hrs of yoga. Didn't really have a long run or a workout, but it's early yet. Will try to keep up with the yoga aprx 3x a week.
June 30
6mi. Como & Back w/BD. Good, easy run.
June 29
Day Off. Shocking, I know.
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