August 26
8.5mi, LS8+xtra. A beautiful evening, and I felt better than I expected after yesterday's effort. The sun was even with the tops of the buildings downtown, but beaming up and over them through the clouds. Lovely.
Week: 61/6days. Solid week with an encouraging long run/workout. Need to aim for another workout and some more core work in the weeks to come.
August 25
21.5mi, 2:20:15 (6:31/mi): The Miscalibrated 22, w/Biz. Ran up to Washington and down to Minnehaha for just over 8mi of warmup before running the "out" portion of Pat's course. 10mi in aprx 59:50; splits: 6:19, :04, :09, 5:55, 6:01, 5:57, 11:46, 5:52, 5:47. Had a good rythym going but felt a little fatigued by the final tempo mile. Would have been more encouraged if I hadn't been 18mi into a 22mi run and still almost 6mi from home. Fortunately, as we slogged along wondering if running parallell routes would make things shorter, Owen Hanley pulled up to save us what would have been three very painful miles.
August 24
5mi, West Side Five. Legs felt very stiff. Some pains in places I wish I didn't have pains.
August 23
5.5mi, Road to Nowhere. I was angry about something. Now I can't remember what it was. Whatever it was, my Committee on Anger Management decided the best way to handle it would be to run 10mi hard. Splits were something like 6:10, 6:01, stretching break, 7:15, nap. Excuse me.
August 22
12.5mi, Como Relays. 5.5mi WU, 4xMile (5:24, 5:41, 5:40, 5:45), 3mi CD. Teamed with Shaw and placed 9th, only two behind Hooley running 8mi continuous. Not exactly uplifting. Trees are down all over the place, and the new course has more twists, turns and short steep hills. Thought I was late during the warmup so ran it too hard. Then harbored thoughts of catching Hooley during the first mile. Over the final three intervals I just tried to stay relaxed and hold it steady. Felt moderately comfortable. Hard to hold it steady when half your friends are dead already...
August 21
8mi, 56:30. LS8 w/Biz. OK run. Very humid and didn't feel great, but had Biz to drag me through 8.
August 20
Day Off.
Monday, August 27, 2007
Monday, August 20, 2007
Obeying stop signs and curing diseases
August 19
9mi, 1:04ish. Iron Bridge+Upper Arb. Nice slow run with Sherman on a gray and quiet Northfield morning. Felt surprisingly good. Might have been pastoral if Sherman hadn't been there...
Week: 66.5/6days. 1hr of yoga. A little bit below what I'd planned, but I'm very happy with it.
August 18
24mi, 2:50:11. Pig Farm Extended into Ole 8 Reverse into Dundas, Baby, Dundas! Reverse into Ambroe Mile. Epic. Starring: Schrades, Shermanimal, Bizyah. Appearances By: Chapel, HDLN. Introducing: Health Care, The Constitution, Grey's Anatomy, Conservation. Picked it up with Schrades and Biz during the Ambroe Mile and was surprised by how much I had left. Fantastic run on a rainy August morning before the wedding.
The obvious slabbaj shout out: To Phil and Jill, tougher than the rest! Congratulations!
August 17
7mi, untimed. LS8. Quick run before driving out to the Boonies to watch Phil rehearse his dinner.
August 16
4mi, 30:00: Magical Mystery Tour for Phil's Bachelor Run. Tacked on about 7 or 8mi worth of cross-training in the form of a Stadium Shower Titanic Song. Enjoyed a Tremendous 12 with 12+ tremendous fellahs.
August 15
18.5mi, 2:06ish (workout): WU, 3x1600m (60s R), ~9mi in 60min, 2x1600m (60s R), CD. Good workout with Biz and Sherman. 5:36, :38, :36, :36, :33 for the 1600s, which felt like threshold. Slower than my 2004 efforts, but also had less rest and was probably not as honest about threshold pace. Best of all, I begain to feel stronger over the last 15-20min of the run and then during the final two 1600s. Accellerated easily over the last 200m on the last interval, but paused too long to chat with our adoring fans and stumbled on tight legs back to Prospect Park.
August 14
Day Off
9mi, 1:04ish. Iron Bridge+Upper Arb. Nice slow run with Sherman on a gray and quiet Northfield morning. Felt surprisingly good. Might have been pastoral if Sherman hadn't been there...
Week: 66.5/6days. 1hr of yoga. A little bit below what I'd planned, but I'm very happy with it.
August 18
24mi, 2:50:11. Pig Farm Extended into Ole 8 Reverse into Dundas, Baby, Dundas! Reverse into Ambroe Mile. Epic. Starring: Schrades, Shermanimal, Bizyah. Appearances By: Chapel, HDLN. Introducing: Health Care, The Constitution, Grey's Anatomy, Conservation. Picked it up with Schrades and Biz during the Ambroe Mile and was surprised by how much I had left. Fantastic run on a rainy August morning before the wedding.
The obvious slabbaj shout out: To Phil and Jill, tougher than the rest! Congratulations!
August 17
7mi, untimed. LS8. Quick run before driving out to the Boonies to watch Phil rehearse his dinner.
August 16
4mi, 30:00: Magical Mystery Tour for Phil's Bachelor Run. Tacked on about 7 or 8mi worth of cross-training in the form of a Stadium Shower Titanic Song. Enjoyed a Tremendous 12 with 12+ tremendous fellahs.
August 15
18.5mi, 2:06ish (workout): WU, 3x1600m (60s R), ~9mi in 60min, 2x1600m (60s R), CD. Good workout with Biz and Sherman. 5:36, :38, :36, :36, :33 for the 1600s, which felt like threshold. Slower than my 2004 efforts, but also had less rest and was probably not as honest about threshold pace. Best of all, I begain to feel stronger over the last 15-20min of the run and then during the final two 1600s. Accellerated easily over the last 200m on the last interval, but paused too long to chat with our adoring fans and stumbled on tight legs back to Prospect Park.
August 14
Day Off
Friday, August 10, 2007
Sail away ladies, sail away!
August 13
4mi, Shortcut untimed. Very sore. You'll never believe this, but Lundstrom passed me. That's how sore I was.
August 12
21.5mi, MDRA 15K. Short warmup, 15K in 53:19, 11mi CD. First race since the New Prague disaster and I'm encouraged. Only a few seconds slower than last year's effort, and I felt comfortable and in control the whole way. Pace splits for the three loops: 5:46/mi, 5:45/mi, 5:41/mi. Has me excited for City of Lakes. Huge Slabbaj Shout-Out to Dan and to Merchant for two outstanding races!
Week: 61.5mi/6days. Good week, especially considering the travel.
August 11
4mi, Shortcut untimed. Very humid pre-meet.
August 10
9.5mi, Ford-Franklin. It would have been 10mi but for some pressing intestinal obligations. We'd gone to the Angry Trout for lunch. I'd ordered the Lake Trout of Unspecified Mood. In hindsight, "Unspecified" should not have created ambiguity.
August 9
10mi, Hwy 61 Revisited. Ran to and through Grand Marais (Downtown GM split: sub-2:00) before exploring the Gunflint trail a little bit on the way back. Exploration was uphill, so it did not last very long.
August 8
10mi, workout. 1mi WU out where I get my killing done. 2xBirch St. in 11:52 and 11:56. 1mi CD where we just put some bleachers out in the sun. Birch St. is a 2mi hill that begins by destroying your soul and finishes by destroying your legs. Dan and I discovered it in 2004 and did this same workout (11:59, 11:52) though possibly with a different end point. Crushing workout, but encouraging to see that times were comprable to the higher volume marathon training from summer '04.
August 7
Day Off. Performing emergency shuttle service to dentist in Duluth.
August 6
6.5mi. Superior Hiking Trail. Similar, but I was more prepared for the vagaries of space/time. More hiking, too.
August 5
10mi, Superior Hiking Trail. Actually ran on the ski/snowshoe trails that weave their ways in and around the SHT and evidently comprise their own dimension. There are lots of signs to direct you properly; so many, in fact, that I started ignoring them and just ran what felt like "out" for about 40min. The "back" route, then, took 5min. Take that, Einstein. Added on over the hard basalt shores of Lake Superior. Also did some hiking up the Gooseberry River, where we discovered gooseberries.
Week: 60mi/6days. Respectable, but only because I crammed in two long runs. Will work on some better distribution next week.
August 4
4mi, untimed. Midwest Mountaineering & other errands. Quck run before heading up to the north shore.
August 3
20.5mi, workout. Did a short morning shakeout to wake up, then went long after work. Ran what Biz accurately called Gawkah for just over 10mi of warming up before meeting Sherman and Nick at the UMN track. Ran continuously at 5:50 pace while Sherman and Nick ran intervals. Felt very smooth and comfortable for just under 5mi and then it felt like the heat smacked into my head all at once. Hung on for about a half mile of that, but cut the workout short when I started seeing a slideshow of Sherman's back.
August 2
Day Off. Don't recall why.
4mi, Shortcut untimed. Very sore. You'll never believe this, but Lundstrom passed me. That's how sore I was.
August 12
21.5mi, MDRA 15K. Short warmup, 15K in 53:19, 11mi CD. First race since the New Prague disaster and I'm encouraged. Only a few seconds slower than last year's effort, and I felt comfortable and in control the whole way. Pace splits for the three loops: 5:46/mi, 5:45/mi, 5:41/mi. Has me excited for City of Lakes. Huge Slabbaj Shout-Out to Dan and to Merchant for two outstanding races!
Week: 61.5mi/6days. Good week, especially considering the travel.
August 11
4mi, Shortcut untimed. Very humid pre-meet.
August 10
9.5mi, Ford-Franklin. It would have been 10mi but for some pressing intestinal obligations. We'd gone to the Angry Trout for lunch. I'd ordered the Lake Trout of Unspecified Mood. In hindsight, "Unspecified" should not have created ambiguity.
August 9
10mi, Hwy 61 Revisited. Ran to and through Grand Marais (Downtown GM split: sub-2:00) before exploring the Gunflint trail a little bit on the way back. Exploration was uphill, so it did not last very long.
August 8
10mi, workout. 1mi WU out where I get my killing done. 2xBirch St. in 11:52 and 11:56. 1mi CD where we just put some bleachers out in the sun. Birch St. is a 2mi hill that begins by destroying your soul and finishes by destroying your legs. Dan and I discovered it in 2004 and did this same workout (11:59, 11:52) though possibly with a different end point. Crushing workout, but encouraging to see that times were comprable to the higher volume marathon training from summer '04.
August 7
Day Off. Performing emergency shuttle service to dentist in Duluth.
August 6
6.5mi. Superior Hiking Trail. Similar, but I was more prepared for the vagaries of space/time. More hiking, too.
August 5
10mi, Superior Hiking Trail. Actually ran on the ski/snowshoe trails that weave their ways in and around the SHT and evidently comprise their own dimension. There are lots of signs to direct you properly; so many, in fact, that I started ignoring them and just ran what felt like "out" for about 40min. The "back" route, then, took 5min. Take that, Einstein. Added on over the hard basalt shores of Lake Superior. Also did some hiking up the Gooseberry River, where we discovered gooseberries.
Week: 60mi/6days. Respectable, but only because I crammed in two long runs. Will work on some better distribution next week.
August 4
4mi, untimed. Midwest Mountaineering & other errands. Quck run before heading up to the north shore.
August 3
20.5mi, workout. Did a short morning shakeout to wake up, then went long after work. Ran what Biz accurately called Gawkah for just over 10mi of warming up before meeting Sherman and Nick at the UMN track. Ran continuously at 5:50 pace while Sherman and Nick ran intervals. Felt very smooth and comfortable for just under 5mi and then it felt like the heat smacked into my head all at once. Hung on for about a half mile of that, but cut the workout short when I started seeing a slideshow of Sherman's back.
August 2
Day Off. Don't recall why.
Thursday, August 02, 2007
And I wanna go home...
August 1
4mi, Shortcut Untimed. One of the many fortuitous routes fellahs ran today.
July 31
4mi, Historic Philly. Quick run, with cheese steak in stomach, with trash in legs, with excitement for another rendezvous with Philly's friendliest friends and Philly's gelatoist gelato.
July 30
17.5mi, Schuylkill River, 1:56ish. Route courtesy of PDA. Tough run. Felt good, almost cleansing on the way out. Turned around after a 5min stretch on rocky trails a la the West Hartford Resevoir, climbing a gigantic hill that spilled out of the woods on to a secluded softball field. Stretched, turned around, and tried to pick it up. Hit the wall after about 4mi (26ish minutes). Had been very dehydrated, and stopped at a fountain. There was little starting after the stopping, and two walking breaks knocked this down from 18mi. Cathartic to run myself into the ground, but somewhat discouraging. Joel and Taylor erased negative thoughts soon thereafter with trendy Mexican food and gelato.
July 29
Day Off. Not happy about it.
Week: 42mi/5days. One decent workout, one bagged workout, no long run. Roar.
July 28
4mi, Old Town, Independence Park. Planned to go anywhere from 4-18mi exploring the Old Town/Delaware River river but only made it 3mi before getting distracted at the National Constitution Center. Bolted back to the hotel, grabbed wallet, bolted back in time to towel off in the bathroom and see The Devil Came on Horseback advanced screening. There are no words. Posting about it opens me up to the same critique leveled at Richardson and Biden. I'll do it anyway.
July 27
6mi, Schuylkill River. Out 'n' back on Philadelphia's version of the river road. Ran past but did not summit the art museum steps. Also ran past the Train To Garbage Town and tons of friendly friends, of which Philly seems to be Phull.
July 26
Day Off. Happy Birthday (and run) to Dan.
July 25
13mi, non-consecutive. 2mi in the morning with Boulder. 11mi after work, attempting an 8mi tempo. That got cut to ~3mi when the heat caught me.
July 24
4mi, Untimed. Dragging Boulder through the July.
4mi, Shortcut Untimed. One of the many fortuitous routes fellahs ran today.
July 31
4mi, Historic Philly. Quick run, with cheese steak in stomach, with trash in legs, with excitement for another rendezvous with Philly's friendliest friends and Philly's gelatoist gelato.
July 30
17.5mi, Schuylkill River, 1:56ish. Route courtesy of PDA. Tough run. Felt good, almost cleansing on the way out. Turned around after a 5min stretch on rocky trails a la the West Hartford Resevoir, climbing a gigantic hill that spilled out of the woods on to a secluded softball field. Stretched, turned around, and tried to pick it up. Hit the wall after about 4mi (26ish minutes). Had been very dehydrated, and stopped at a fountain. There was little starting after the stopping, and two walking breaks knocked this down from 18mi. Cathartic to run myself into the ground, but somewhat discouraging. Joel and Taylor erased negative thoughts soon thereafter with trendy Mexican food and gelato.
July 29
Day Off. Not happy about it.
Week: 42mi/5days. One decent workout, one bagged workout, no long run. Roar.
July 28
4mi, Old Town, Independence Park. Planned to go anywhere from 4-18mi exploring the Old Town/Delaware River river but only made it 3mi before getting distracted at the National Constitution Center. Bolted back to the hotel, grabbed wallet, bolted back in time to towel off in the bathroom and see The Devil Came on Horseback advanced screening. There are no words. Posting about it opens me up to the same critique leveled at Richardson and Biden. I'll do it anyway.
July 27
6mi, Schuylkill River. Out 'n' back on Philadelphia's version of the river road. Ran past but did not summit the art museum steps. Also ran past the Train To Garbage Town and tons of friendly friends, of which Philly seems to be Phull.
July 26
Day Off. Happy Birthday (and run) to Dan.
July 25
13mi, non-consecutive. 2mi in the morning with Boulder. 11mi after work, attempting an 8mi tempo. That got cut to ~3mi when the heat caught me.
July 24
4mi, Untimed. Dragging Boulder through the July.
Subscribe to:
Posts (Atom)
