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.
Subscribe to:
Post Comments (Atom)
18 comments:
Aug 3: AM Short Line 33:50. I'm callin' it five. Switchin' the longer run of the day to the afternoon on account of walking in circles long enough this morning to not have time for a real run. But, it's cool. Was looking to split the run anyway, and it might not be bad to have done it this way. Since the second half of Wednesday the left side whatever has been pretty sore-I've been trying to stretch and massage it some but it's in a difficult to get at spot for those things. Anyway, but it didn't hurt too bad this morning, so that was good. A final weekend with the floor sanders ought to make me forget all about that source of pain. . .
August 2
8.5 (1:00:28) River.
Easy recovery. Nothing interesting.
August 3
18.5 (2:01:33) River +Nokomis.
Felt good. Squeezing in the LR today before heading up North for the rest of the weekend, and was a little worried about still being sore from Wednesday's wkt. But I wasn't. In fact, by the time I got back to the river from Nokomis I found I was running 6:20s. That came down to 6:03/6:08 for miles 20-21 of the TCM course. So an encouraging run- the body feels good!
thursday: 15, in 1:50. ran along the river and then up and across the washington bridge once my route was blocked by police tape. past the law school and back to the river up to and across the lake street bridge, at which point I was feeling pretty good. went right for 2+ miles before turning around to take advantage of pat's mile markers. thought I had been running about 7:45 pace but the 5 pat miles I got were all between 7:06 and 7:19. went back across the covered foot bridge and along washington.
real comfortable, peaceful run. there were a lot of cars / pedestrians / recreational bikers and joggers attempting to view the bridge, and a lot of police tape and officers sitting on cars preventing this. didn't really know how I felt about this, though I can't be self-righteous since I would have done cedar lake if it weren't for my own curiousity. unless I feel real chipper sunday morning, this will serve as my long run this week.
friday: 10. 2 up, 5 x mile with a lap of semi-active recovery, 2 down. deleted the times from my watch at some point on the cool down but they were something like 5:50, 5:51, 5:51, 5:43, 5:48. welcome company and help from tom and nick. didn't realize I'd picked it up on number 4 and was pretty much out of gas on number 5. wanted something slightly north of threshold and these complied. the last one was a bit of a mental struggle, but I felt comfortable throughout. the cooldown let me know I was pretty drained. encouraging workout -- hope to have this be my threshold effort level in 4-6 weeks.
tom with a pretty impressive 5+ miles at the same pace non-stop after chewing out a long warmup. nick with a pretty impressive 4 x mile after lulling me into believing he was losing fitness.
off tomorrow, easy 10-16 sunday depending on my energy levels. high-intensity week thusfar, but I can feel some semblance of base trickling into my legs.
Aug 3: PM Fly By 10 1:07:50. Pretty darn sore all over, just feel beat up--which is appropriate given the recent big-ass increase in volume. I anticipate a hefty portion of discomfort and general beat-downness for the thext 3-4 weeks. That should leave me feeling pretty good just in time to run a trail marathon at altitude which should return the soreness to the body. Then a 25k the following weekend, so it certainly looks as though I'm pretty much in the hurt until just prior to the 10 mile. Which is fine by me.
Aug 4: Gawkah 10 1:08:15. Actually, a bit longer than Fly-By on account of taking the river home and viewing the bullshit rather than trotting by Chapel's place--hence the names for el routes. Felt better this morning, but that was quickly remedied by a spirited bout of floor sandaj. Gotta say, the place is really startin' to come along on the inside.
Currently sittin' at 107 on the last 7 days, tomorrow I'm just planning to roll deuce-tain to keep 'er at 105. The goal over the course of the 10 weeks prior to the 10 miles is 1,000 miles. So-the more I run now, the more I get to ease off that last week. Through the summer at least I'm thinking that about 105 ought to work, and I don't really see why that should be any more difficult during the school year. If I play my cards right I can drop from 105 to 55 race week and still get it all in. But I should probably get me some sleep here. . .
Aug 5: Mark Twain Deuce-Tain 2:15:42. Sore, but good. Had a long stretch of almost an hour without water, which was a bit unfortunate, but if it were hot out would have been a big problem. Hit the next fountain, had a gel 'cause I'm a weenie, and then hammered the last 7 miles. It was going pretty well-the legs felt much better than the aerobic system, which is atypical but unsurprising given my lack of fitness, but by then my shoes were so wet and soggy from all the sweating that my insoles started doing the same thing as during the marathon where, when wet, they slide back and forth, so every time I'd push off I'd slide backwards an inch or so. It's annoying. And probably not the best thing since today it was mostly on the right side. As if it isn't hard enough on the body to have that going on, to have it unbalanced like that has to be worse. So I apparently sweat more down my right leg than my left. Who knew? Word up.
105 on the week and feeling good. . .and sore!!! :)
Aug 6: MTPO 1:12:14 Hamstrings in particular quite tight and sore today. The left-side thing is also yapping a bit, but none or this stuff is too bad. Energy-wise I felt pretty good this morning and things smoothed out gradually over the course of the run, until the last couple miles where I think the weekend's dehydration kicked in and made the legs tighten up more. Definitely need to work in some strides this week. About 20 hours worth of massage would also be a good idea but I doubt I'll make time for that. Harbedar.
August 1
6.5 (43:00)--Some state park in Idaho. Nothing too special, but nice to get some exercise before sitting in a car sans air conditioning for 8-10 hours. Oh, also flipping hot
August 2
Day off--Lots of hiking around Yellowstone avoiding Bison and people
August 3
10 (1:10)--Along Wyoming Creek on the Beartooth highway. Great run at an estimated 7000 ft elevation. As always in the mountains, first 5 were straight up and second 5 back down. Good times.
August 4
10 (1:13)--Long Lake National Wildlife Refuge, ND. First 2 with Kate and then the rest on my own. Maybe the most perfect run ever--felt good, lots of birds to look at, no traffic, soft surfaces, some hills. Reminded me of running around Northfield.
August 5
13 (1:31)--Jamestown, ND. Tired from running late last night. Also, got a little turned around toward the end and couldn't remember where I had parked. Decent run though and thankfully didn't get arrested for running on a Sunday morning although one cop looked very skeptical of my activities. Never know with those Dakotans.
August 6
10 (untimed)--Around with BD (and Boulder at the end). Delightfully easy and relatively cool. Followed up by an omelete at the Keys Cafe. The waitress didn't think that I could finish it. Shit...I was still hungry afterwards.
July 30-August 5
35 miles. Alas, a pretty good dip in the mileage, but I hope to be back in the 50+ range for the next two weeks. Several days off to start the week and then a couple of decent feeling 1hr plus runs. 2hrs, and a steep climb up Lucky Jim Bluff on Sunday night. Feeling good considering the length of last Saturday's run. Also just posted a few photos from the White River 50mi over at "See Erik Run". You kids and all of your 70-100+ mile weeks... HarbdeARGbedar!
August 4
8 (57:10) Tettegouche State Park + Superior Hiking Trail.
Nice run up in the north country. Relaxed, and managed to make it a loop, although that ended up being a bit shorter than I had hoped. Either way, it wasn't 8- I'm calling it a "time and effort" 8.
August 5
11 (1:15:17) Superior Hiking Trail.
Went north on the SHT for just over 40 minutes, before heading back the same way. Apparently there was a lot of uphill on the way out, and that led to a 5 minute neg. split. Not that any of it was terribly fast, but I've certainly confused some of the hikers and campers that I've seen on the trail. I was instructed by one to "pick up the pace" which didn't seem like a good idea at the time. I lied, and said I would see what I could do.
Week:
80 miles, 1 wkt, 18.5 LR.
Solid week. Was hoping for mid-80s this week, but the north shore had something to say about that. Both days we were up there there was also much hiking- 3.5 hours on Sunday and closer to 6 on Saturday. Very pleased with the workout on Wednesday, and happy to have another solid LR in the books. 4th straight week around 80.
August 6
11 (1:19:15) River.
Not surprisingly, after a couple days of running on the SHT and lots of hiking, the legs were pretty beat up. Started very slow, and gradually sped up. I'm not sure I got below 7 minute pace, but who needs to do that?
Aug. 7: AM The Phoenix (auto mechanic) to Work 1:20:32. I'll call 'er 12. Nice run, super sticky out. Cruised down the trail to the lakes then on down Penn Ave. A much more pleasant route than the trek home, but I don't think it's worth the extra time/miles to swing over thataway tonight. We'll see, perhaps the spirit will catch me. Anyway, at least 14 more on tap for the evening. . .
August 7
13 (1:12:36) River.
From Tom's, with Senner. Was great to see him and Kate again, even for only such a brief time. Was aiming for 12, and somehow thought that going around Nokomis would be about 13. We ended up going down across Ford, over to Nokomis on the parkway, and coming back on the trail. Up the West bank to Lake St. and back made it about 13ish. The two mile splits (one at the beginning, and one at the end) were 6:20 and 6:11, and I don't think we were too far north of that. So it might even be a little longer than 13. Absurdly humid out, which was uncomfortable, but at least we started early enough that it was still cool.
Aug 7: PM Home From Work 1:41:23, more like 15 today. Made some detours for water, on account of it being 91 degrees, sunny, and humid. But not as humid as ths morning, so it works out. Also left the pack at work, which made it more pleasant. Feel better now, legs wise and everything else, than I did this morning. Most of the general soreness is starting to go away already though the left side thing is still tender--but not as bad as it was for a while. I better eat some dinner real quick like though. . .bedar. . .
saturday: nada.
sunday: 8.5 up the lakefront in chicago. it was hot and disgusting -- reminded me why I don't run at 12:30. didn't use an ounce of excess energy until I chased a rollerblader for a couple miles until a water fountain enticed me. she was not a good rollerblader, but did coast on the downhills, which I appreciated. forced me to run the wee ups and downs.
week: 55 in 6, 1.5 workouts, long of 15. good workout on friday, a quicker low-mileage day earlier in the week, and a week off from any meaningful long run. consolidating some fitness gains.
monday: nada. not so happy about that, but I was pretty wiped from traveling to/from chicago and decided dinner and a movie with friends trumped my need to run.
tuesday: 13. 8 x Franklin University hills in the nighttime coolness. in the classic mode: 2:49, 48, 45, 44, 43, 42, 37, 33. felt strong and in control the entire time, though the breathing went haywire on number 8 when I cranked the last half, and I was definitely working. much better than the same workout a couple weeks ago with rueb and tom.
". . .better than with Tom and Rueb. . ." Amazing insight there Sherm.
Aug 8: 10ish, picked up the car mechanically. 1:12:53. Got in about 10 pickups of the 20-40 second variety. Took quite a few of them to get smoothed out but by the last 3-4 was floating along fairly efficiently. Dinked around a bit more before getting to the trail in order to get some water and some elevation change so it wasn't quite as slow as the time indicates, but it wasn't enough to call it an extra mile either. Anyway, feel good and I think I'm getting progressively stronger here, which is nice.
Aug. 9: Uuugh. 13 miles, 1:42:51. So, yesterday I started feeling not very good. Had some fever/chills/aches going on all day at work, didn't yak but couldn't eat either. Should have just gone home, but stayed for 8 hours instead. Did a lot of sleeping and eventually some eating upon being home. Set the alarm this morning just to see how I felt, and by 5:30 I was feeling much better. Went out to run and the body actually felt great in the pain-stiffness department, but I was still feeling pretty weak. It was slow. Sooo slow. On account of needing to get my butt to work I cut the 15 miler to 13. It still took longer than 15 ought to. We'll see over the course of the day whether this was a bad idea or a terrible idea. I think that it probably wasn't terrible to get some blood through the system to try and clear things out, but it might have been more than just a bad idea to be out that long. Oh well.
August 8
16.5 (1:50ish) Franklin Hills.
4+ WU, 8x Franklin hill, 4+ CD.
Solid workout. Just hoping for something resembling threshold effort- sustainably fast. I stayed pretty relaxed for the first 4, then got a drink and things started to go a little haywire. I was aiming for 2:40, and the splits for the first 5 don't resemble how little rhythm I actually had.
So: 2:40, 2:40, 2:38, 2:41, 2:41, 2:32(!), 2:37, 2:33
I'm really not sure what happened on the sixth one, but that's where everything started to fall apart. I was fairly relaxed until then, and even that one didn't feel too much harder than the rest. I think that, wheras on the first 5 I had been conciously trying to start recovering on the flat section under the Franklin bridge, I maintained effort rather than pace on #6, which was not intended. Anyway, the last 2 kind of sucked, but I sort of got back to what I wanted.
August 9
8.5 (1:00:53) River.
Easy recovery. Feeling good by the end. Water pump at Lake St. on the West bank is fixed!
August 10
11 (untimed) River.
Easy recovery. Started out pretty slow, but was moving decently by the end. Legs starting to come around after a rough start to the week.
August 11
6 (untimed) River.
Premeet. Legs felt ok- there's been some muscle soreness in the left quad the past couple days, but I think it's starting to work itself out. I doubt it will be gone before tomorrow, though. Another good sign is that I've been feeling the urge to go out for another run during the last three days. I'm already adding miles this week, so I've resisted so far, but next week might be a different story...
Aug 10: AM Shortline, untimed. Forgot the watch in my other bag. Felt awkward at the beginning, then got steadily better.
PM Fly-By 10 untimed, same reason. Felt surprisingly perky. Not fast, but compared to how sore I was for this run last week, it was a pleasant improvement.
Aug 11: Fly-By 10 Rev., untimed again. Stopped by Chap's for some water and bullshittin'. It was a pre-meet, so such antics were called for.
Aug 12: warmup, 15k, long cooldown, 21ish. Crappy race. First two miles felt like we were walking--5:34, 5:36, then all of a sudden and for the rest of the race, 6 min pace was hardern' hell to maintain. Had a 6:15ish slipup in there somewhere as well. Last 5k was spent in a pack with a former Ole's advanced-middle-aged father and the first woman. It took all the speed I could muster but I managed to drop them both in the last 400. Made me almost have to puke to do it. Again, sweated more down the right leg, causing that shoe to get squishy way earlier than the other, and also start doing the thing where the insole slides around. I need to just glue those puppies down or something. Cooldown through Edina was quite pleasant, despite my complaints. Back got pretty tight during the race and subsequently all of the hip/pelvic/abdominal/quadricep/lower back-type areas tightened each other up unmercifully during the 1:17 cooldown. Hips and all got increasingly bad over the course of the day, sciatic nerve was screaming down my left leg by bedtime. Did some extra stretching and by morning it had quieted down.
Aug 13: 15 miles--Wirth, Cedar, Isles, Wirth. No power at work today = no server, no computers, no work. So I tried to run at Hyland, but there were police telling me I couldn't go there, so I drove to Wirth. Pulled into the lot and honked at Ben Merchant who was running past. Accompanied him through the park then back over to Isles, looped the lake then headed back. Was only planning to go 10, but the day was so nice and the trails so enticing and I felt pretty good so I decided to tack on another 5 in the park. Glad I did it. Anyway, got some extra time to paint, so better get to work!!! Bedar!
Post a Comment