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.
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tuesday: 6.5, ran home from my new work. this route will be blessed with a name at some point, but that requires some time and careful consideration. the route also needs some refinement. took me a bit of meandering to figure out how to cross 100 -- 55 has no shoulder or sidewalks by where I work, so frontage road exploration was necessary. the 100 crossing was actually fairly easy and direct when I figured it out, but there was some more meandering necessary afterwards, too, because 55 still had no convenient running space. I eventually hooked into Wirth, took a narrow dirt trail heading roughly towards Minneapolis at random, ended up at a dead end by some railroad tracks, and ran into the city through an ugly industrial wasteland, including a warehouse with one loud, pissed-off dog barking inside it. I tried to parallel/hug 55 as much as possible to form a simple route home, but the next few rounds will involve some wider meandering in either direction to see if something more substantive and scenic can emerge.
as for the run itself: pace was quite slow, weather was windy and cool, and I was pretty damn tired. I lifted before the run, something I'd like to keep up if I'm running from work, but I think it will make me pretty lethargic on these home-from-work runs.
wednesday: 10.5, lake street loop, with some mystery fartleking courtesy of dan church. well, mostly. I fucked things up a bit by misremembering when my second burst was to start, and nick forgot to start us off with a threshold jam. so consider dan the composer of the workout, with us fellahs giving an improvised live performance, with some riffing and a messy jam session at the end, with an encore up one of my least favorite hills.
as for me, went a little too quick the first couple hard sessions, and going up the franklin hill on the first threshold session was pretty taxing. because of all of that, I got cashed a little too early. like thomas, I found it hard to focus -- the lack of certainty or set times this early in the training was in retrospect not ideal for me, particularly because I feel like my fitness has been all over the map lately. that said, it was a lot of fun, and I got a pretty good workout in effort-wise and speed-wise. I will be sore tomorrow.
one thing the workout did do: get my body activated enough such that I can't get to bed. the word vomit above is the reward for the rest of the world.
July 11: slept in, avoided the pool. Uber fatigued. Snuck in a 10 minute nap in the back of my car before the mystery fartlek. Felt quite terrible. It was encouraging insofar as my legs were fine and it wasn't aerobically distressing-I actually felt like I was dogging the workout. It was certainly neither a threshold nor a Judy-level effort, but nonetheless, the overwhelming fatigue took hold and by the end of things I was in the proverbial toilet. This definitely sits relatively high on the rankings of my most fatigued days ever. Which, lemme tell ya, is a helluva list. Glad I did the workout though, 'twas a blast to be out knockin' around with some fellahs.
July 12: AM 30 min swim. First 20 mins was a warmup straight into drills. Feelin' pretty good. Then 100 at pace, 6 x 25 sprint, 100 at pace, 100 easy, coffee. Overall, good workout. Was almost bummed out to have to get out of the pool and head to work. Weird. Anyway, just one more day in the pool followed by 20 minutes in the lake, then back to running full-time. Though I need a little work done on the car before I bleeze-out to Colorado so there may be significant biking happening next week. Cool, huh?
Might run this afternoon, might not. We'll see. Bedar.
July 13: I did not get in run in yesterday, which made falling sleep, despite the tremendous fatigue, much more difficult than it should have been. I also don't know if I'm going to be able to fit one in today, so this could get interesting.
Moving on: 20 min easy swim this morning. Had thought about doing some more quick stuff today, but was a tad sore from yesterday's sprints so after a light warmup, did a few 50's at pace, some sculling, a few drills, some more pacework, then it was easy cooldown time. I'm officially done with the pool again. Tomorrow morning I'll get to play in the lake for 20 minutes then start figuring out how to reshrink my shoulders, arms, and pecs to manageable levels. My life is hard.
Dear Mr. Church,
Very happy to see that you are still a fan of the Mystery Fartlek :) Good to see you running again!
***
A relatively casual week for me. Road trip with S and K on tap soon. I will be running the Tahoe Rim Trail 50k with the other old Fellahs on July 21, followed by the White River 50mi. on July 28th. Should I manage to return, I will write about it.
July 12
8.5 (55:31) River.
Feeling rushed at 9:30 at night can lead to moderate progression runs. Considering yesterday's workout, I'm happy with how strong I felt- gradually brought it down from 6:30s to about 6:05 for the last mile.
July 13
11 (untimed, slow) River.
Recovery. Had to stop six times in the first six miles to re-tie my keys into my shoelace before I gave up and just carried them.
July 14
11 (1:18:27) River.
Recovery. Unlike yesterday, today's run felt better as it went along. Pulse during the run was probably not much north of 125 at any point. But sometimes, days like that are important. LR tomorrow.
July 15
18.5 (2:00:29) River.
Ran down to Ford, planning on going over to, and around Nokomis and then back up the river as far as I needed to get 17. Also planned to run the last 7 or so at MP, which was just not in the cards today. Felt ok for much of the run, but never great. First run over 2 hours in a while, though, and considering that, I felt pretty good. After the first five miles in just under 7 min pace, the bod was ready for a little more stimulation, but I didn't get a split until mile 14, which was 6:16. I'd guess things gradually got down to that pace and didn't go much faster.
Also managed to "lose" Minnehaha creek when leaving the falls. I went south off of the parkway, and realized it was the wrong direction about when I hit hwy 62. So that added about three miles, which meant I didn't have to add on any after going around the lake and heading home.
Week:
81.5 miles, 1 wkt, 18.5 LR.
Very solid week. Happy with the miles, the workout and the LR. Couldn't have gone much better. I suspect that the miles are much of the reason that the MP wasn't going to happen today. I'll take that trade off.
Wednesday PM: 6.5 miles, warmup, 15 minutes threshold, then 2 miles slow cooldown with my sister.
Thursday PM: convinced myself that back-to-back running days was an awesome idea, when in fact I felt like crap. 3.5 really slow, really painful, really hot miles.
Saturday: run with high school training partner Tesia, was awesome except that I'd spent all day painting and consequently my legs felt like they were 50 years older and carrying 50 extra pounds. Probably about 5.5 for the day, plus some abs in the park toward the end. The teenage pseudo biker gang that rode past made fun of us for doing "exercises in the park."
Sunday AM: ouch. 4.4 with Tesia, went to Laurelhurst Park, haven't run there in forever, but it hurt like a bitch. My legs are not enjoying these back-to-back runs at all. But then again, 2 of my brothers-in-law completed the Seattle to Portland bike ride in one day yesterday. So probably I shouldn't be complaining.
July 12
10.5--3.5 wu, 3k in 9:22, 5 cd. Got 2nd place in the all-comers track meet. It was a lot of fun to get out than and run faster than I have in 3 months of so. With around 3 laps to go, I was thinking maybe I should try to pull away from the guy who is leading, but then he made a move, and I got lazy. Oh well...next time. I was just glad that Gabe Jennings didn't decide to run the 3k in addition to his mile, 400, and 200. Especially since he was pissed after getting beat in both the 400 and 200.
July 13
12 (1:18:04)--Alton Baker Park. Legs surprsingly didn't feel bad at all after the fast running last night.
July 14
10.5 (1:11:22)--Autzen bridge to Jefferson. Did an impromptu tempo run miles 2-6, with most of it around 5:20-5:30, because my legs felt so good and it was actually a pleasant temperature. Then finished up the run with 4 miles with Kate. Good times.
July 15
14 (1:31:05)--Dorris Ranch. A bit hot for a long run, but things went well more or less. Thankfully my loops out at the ranch were mostly in the shade.
weekly total=72.5. The most miles I've been able to run since the 2nd week of April. Things felt pretty good in general and the "race" was a lot of fun.
July 16
12 (1:03:47)--Amazon and Rexius. Took things a bit quickly for a morning run.
Quote of the Day from a Runner's World interview with Leonel Manzano
Runner's World: What have you finally ended up with for a summer school course load?
LM: As of right now, I’m taking business law and I’m also taking a Spanish course on "Don Quixote." That’s a long book.
Is that an accurate assessment of Don Quixote Hooley?
July 14: warmup in lake, "1500" swim, cooldown with about 8 or 9 miles of jogging around Nokomis untimed. Okay, so, while I swam for 25:54 or something like that, which is a long time to take in swimming 1500 meters, I was actually swimming at a remarkably fast rate, but in a ridiculous zig-zag pattern that added significant mileaj to the ol' course. I mean, I'm an idiot, but oh well. We ended up 4th, but we were over 8 minutes behind the next team, so even if I'd swum faster we wouldn't have changed positions. Oh well. It was fun to spend the afternoon at the Twins game watching them beat the A's for the 3rd game in a row.
July 15: Warmup, Hopkins Rapsberry Festival 5 mile, short cooldown. Nice and easy, I was in no mood to race but needed the break from other pursuits so I figured I'd run the thing for fun. A kid who was just a wee lil' guy at Hopkins when I was in high school was there and hoping for a pretty good run so after a half mile I caught up to him in second place and gave him some help for a while. We ran a couple 5:20's and were maintaining that through halfway when I started feeling a bit uncomfortable. He put in a good move on the next uphill and I wished him luck and settled in for a comfortable 5:50. One other guy passed me pretty soon thereafter and started chasing the other two. Having no aspirations of running fast or making myself hurt, I just cruised in with a pair of 5:45s. The kid from Hopkins ended up second and was definitely in the best shape afterwards of the three guys ahead of me. He's gonna be a senior at Wheaton this year and should have a nice season. The winner, unfortunately, had a Collegeville jersey on, Todd Hillmeyer or something like that. Nice guy. Might have been worth it to go after him, but word on the street is that he'll be at Rice St. Anyway, I'm still fatigued, and that doesn't look to be changing for another couple months. Goals at this point are to get out the door as often as I have the energy and try to salvage the rest of the year when school starts back up.
Harbedar.
the a's suck.
How 'bout them A's?
July 9-15
45mi. Less running than planned, but persistant tightness in my left hip flexor (residual from last week's 6hr run) had me ease off. With some cautious runs, stretching, and daily soaks in the cool Methow River waters, I was good for a fine high country outing over Abernathy Pass (16mi) on Sunday morning. 3400ft of climbing in the first 9mi was just right and even the more precipitous decent felt fine. Whew! No pictures this time, but I will get back there in August and promise to bring the camera.
July 16: 1:30:28--home from mechanic's shop +. Probably around 13ish. Wasn't really movin' too quick. Highlight of the run was encountering Jenny Jorgensen running the opposite way on the path through St. Louis Park! We've been trying to get together for a run for months now and it hasn't worked out so the chance encounter was extra nice. Turned around and ran back towards her aunt's house where she's doing the housesitting thing for a week or so. Wasn't paying attention to the watch but probably added an extra mile and a half or so each way. I was thinking the run would be around 10, so with about 3 extra, I think that sounds right. Anyway, that was nice. Other than that, the run kinda stunk. Wasn't feelin' too great, it was warm, and my legs felt slar. Oh well.
July 17: AM bike to work. Took about an hour if riding time, plus the stop for coffee and a breakfast burrito at Betsy's Back Porch Coffee. Yup. Burrito was actually really good, with a mango salsa, and the Ethiopian brew was magic on the palate. Picked up a pound as I was leaving, 'cause it was that good. This afternoon will feature either a bike home or a bike to the mechanic and a drive home. Either way I don't really expect to get a run in on account of the neighborhood meeting tonight and the need to save the world. Got good sleep again last night though. If I can keep that up for a while I think it'll be worth sacrificing the miles for a couple weeks to get my body back to a more reasonable level of fatigue. Bedar.
"...it'll be worth sacrificing the miles for a couple weeks to get my body back to a more reasonable level of fatigue."
praise jesus.
July 17: PM 1 hr bike to mechanic, unbelievably quiet ride home. Guess getting a muffler without a squirrel trapped inside of it makes for less noise. Who knew? Once again encountered Ms. Jorgensen while riding through the city. Apparently that's what happens when I venture out of Nordeast. Wish I had the time to do that more often. As my motto of late seems to be, "oh well." Did not run today, am not thrilled about that, but with two hours on the bike it isn't like I did nothing. It was much closer to almost nothing. I'm hoping to get in a few miles in the morning, nothing special. The sleep the last couple nights has been helpful, just gotta keep that up. I'm currently awake a bit later than I should be, but that's slightly on purpose to counteract the "I haven't run making it impossible to fall asleep" demons, but even so, I should probably give the rest thing a whirl here. Harpsepar!
July 18: A & W rev. 40:59. Real slow. Started feeling a little smoother towards the end, but none of it felt real great. Legs were heavy and there was no urge to really push things. I'm really looking forward to being in Colorado for a few days. At least I'll be able to blame the hills and lack of oxygen for my patheticness. Ideally I'll get enough rest while I'm out there to let me do something to increase my fitness. Anyway, back to work. . .
Tuesday a.m.: 28 miles on the bike. At mile 27, forgot to unclip at the corner, forcing self to topple over onto right knee. Right knee is now in worse shape than left knee. Currently appear as though employed as a washer woman in a briar patch.
lets see...
last thursday: 5, Pretty Standard. (Hooley, I will name my runs. By naming them, I own them. By owning them, I control them. By controlling them, I rule them, shape their contours, give them discipline and structure and order. All in a name.) Absolutely nothing eventful or noteworthy happened. I think it was cool.
friday: slept in while tom ran. irritated jessica with the help of tom.
saturday: sweet, glorious 12 with a ragtag bunch of fellahs. the apotheosis of a run. some footraces with a possum named hooley.
sunday: slow 15 through forrest park in st. louis. ran into a mark schroeder, but no other fellahs. felt pretty good considering the heat and dehydration.
week: 61 in 6, long of 15, 2 workouts. great week of running, both mileage and intensity wise.
monday: didn't feel like running. didn't.
tuesday: felt like running. instead, bbq with phil and jill. ran mental laps around phil on the chess board.
wednesday: 11. ran home from work, bouncing around theo werth for much of the run. got there more efficiently by crossing the street and using the shoulder on 55. fantastic run -- cool enough within the werth trails, which were soft and sloppy (....). I got dumped on during the middle of the run, which was sweet. tried to crank the ups and downs on the trails to get a bit of a workout in, and these bursts worked fairly well as impromptu strides.
i've always suspected that sherman is adam (the first, not the apotheotic). now we have proof. also: i'll accept the eliot comparison. thanks sherm)
July 19: Threat Level 8 w/Rube and Nick, then a dash to the co-op for brat buns. Nice run despite feeling terrible. Was considering just working rather than running, ended up feeling better having run and was more productive work-wise. Was able to have things together enough to get to bed by 2.
July 20: Day off, again. Yeah, the sleep was, like, way more important. Would have been nice to run, but instead had a great meeting with George and a second dinner afterwards. Can't beat yak curry!
July 21: That run with Chap etc. Was pretty darn fatigued, the last couple miles were harder than they should have been, but still felt really slow and sluggish. Took a nap in the afternoon for about an hour before hitting the road. Ended up spending the sleeping few hours of the evening on a picnic bench at the westbound I-80 reststop in Kearney, NE. Suprisingl pleasant despite the humidity.
July 22: A lovely drive through Colorado with a stop for a 46 minute run somewhat near Leadville. That was good, but then I hit a bump and separated my exhaust line from the catalytic converter.
Good news:
-It's still attached, but a few miles out of Buena Vista is opened up even more.
-When I picked up a new water filter I also procured a brake cable from the bike shop which is running underneath the car to (hopefully) catch the pipe if it drops.
-It's totally fixable. Some of you may recall a similar situation happening a couple of winters ago when I was up at Lake Tahoe--same problem, different side of the converter.
-I'm in Salida, which has a) a river to clean up in b) a coffeshop with wireless and Kenya AA c) a good pizza joint d) two saab repair shops and another joint that says, "welding" which is what I need and e) (hopefully) access to public land for sleeping within my walking distance.
Bad news:
-It's loud
-I'm not at Great Sand Dunes National Park right now.
Overall, I'd say I'm winnin'.
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