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
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Aug 21: AM A & W nice and easy. Not feeling great, but nothing too bad either. Was up a bit too late and had to get Trevor to the airport, so went with a short run this morning.
PM 8 miles w/Tom. Crappy. Something about the humidity or something. Had everyone feeling like crap today.
Aug 22: AM Run to work, 14 mile route. Still can't find my watch, am getting more sure that I returned it with my tux. That's going to be annoying at some point in the near future if I still can't find it. Legs felt alright this morning. Still humid and a bit warmer today. Backpack and knowledge of the afternoon kept me from running at all quickly. But I left on time so I didn't feel a need to rush and still got into the office on time. Forgot to grab sandals though so I'm stompin' around here in some pretty stinky shoes. Oops.
Aug 22: 12mi. 1:19ish tempo run enroute to the Mazama Farmer's Market and some very fine "pizza by the slice" for dinner. An easy mile of warm-up and then about 10mi of rolling to flat trails at near 6:15 pace -- I suppose. This is a guess of sorts given that I know it was 12mi and that I felt like I was working pretty hard. Cooled it down for about a mile at the end. Walked. Sat. Stretched. Talked. Ate.
I haven't run anything at all fast of late, but felt a little antsy today (after two days off) and thought it might be fun. Kind of.
I DID achieve the 50mi threshold again last week. Drop bag and pacer planning is also underway for the "race" in 2.5 weeks.
Aug 22: PM 14 mile route home. Felt quite peppy, there was some uber light fartlek, but felt nice to hit the end of a 28 mile day with each mile feeling a bit better than the one before. Worn out afterwards, but that is to be expected.
Aug 23: AM slept in, got all warm and fuzzy feeling on the inside while reading Erik's post. Run'll happen this evening, haven't decided how far yet. Bedar.
August 21
12--tempo run
When I got home from orientation I felt like absolute crap, likely because I had just endured nearly 4 hours of information about how to buy supplies and not piss off the department administrative assistant. But I forced myself out the door anyway and after a 3 mile warm up figured I might as well go forward with the tempo run I had been planning. Lo and behond, it actually went well. 6 miles in 32:27 on a new loop I measured out around my house that includes some topography, but not too much. Very pleased to be running 5:25s easily after my horrible workout last week. Good times, good times.
August 22
10 (1:10:28)--exploratory
Checked out various sections of the Cayuga and Fall Creek trails for some nice easy running. Finished up with some impromptu strides when Quinn decided to show off that he was in fact, not surprisingly, a better sprinter than me.
Augustu 23
am: 11--track workout
16x400 with 200 jog in 72-73. Another succesful workout on a breezy and humid morning. Except for the last two (71s), every repeat was within a .5 second range which makes the scientist in me happy. Also 3 mile wu and 2 mile cd. Followed by first class of my graduate career. Rather underwhelming actually, but at least they provided bagels and cream cheese. Another run will happen this pm.
monday: nuthin'
tueday: 6.5, same as last week. it was early in the morning, and it was slow.
wednesday: nuthin' -- not part of the plan but I decided a happy hour trumped a run.
thursday: 11: 3 WU, 6xFranklin University Hill, 3 CD. with rube, and biz for half of 'em. 2:37, :36, :38, :37, :36, :31. chasing rube and biz the whole way. went faster than I'd expected on the first one and then tried to maintain. very positive as a benchmark in that I ran 6 of them at around my closing pace from a few weeks ago. they weren't easy, breathing haywire as is par for these hill workouts, but the main problem was an inability to shift gears. I didn't feel particularly taxed plowing up the hill, just couldn't get myself moving faster. again at the point where I feel like my body has forgotten how to run fast -- not a trace of fluidity from the get-go on these. I feel like there's another gear lurking somewhere. provided my recovery from a saturday long run goes well enough, I may seek out the track on monday to turn the legs over a bit and let my lad flap out.
Aug 23: PM 3 miles up, 3 x Franklin Hill w/Rube n' Sherm. Rube tells me we ran 2:32, 2:31, 2:27. My watch remains MIA. In a feeble attempt to corral the mileaj before it gets out of hand this week, I split for home after 3. I'm callin' it 10 miles total. Felt way better than I should after a 28 mile day. Wasn't perky per se, but unlike Sherm, there was some flow in the legs and changing gears was, like, easy. Stuck with Sherm on the 3rd one for almost half the thing before sneaking up on Rube. Felt nice to be able to make that sort of adjustment.
Aug 24: AM MTPO watchless. Felt alright, legs a bit fatigued but most of the issues remain in the abdominal/pelvic/hip area. All of that was a bit tight and a tad sore from the last couple days, but was still loose enough to run pretty smoothly. I'd guesstimate a 1:08-1:10 rendition of the loop. Overall, the body is holding up pretty well these days, which is nice. Bedar.
Aug 24 PM: Skipped the run for a 3 hour stint on the end of a sledgehammer. Got a buncha concrete busted up, but I can't say it was the move as far as the runnin' goes. Oh well.
Aug 25: 21 miles w/ Tom. 8 mile warmup, Tom ran 10 miles at what he thinks is his marathon pace but I suspect is a bit slower than he'll end up running. I did about 6 miles of that. After 5 miles my lower abs started cramping from dehydration/sledgehammer fatigue, then the lower back blew up pretty hard with some pain down the left leg and just a lotta hip/back/hamstring tightness. Got some water and slogged out to where Tom awaited with the fantastic news that he had miscalculated the distance between us and home. We looked to be facing something like a 24 mile day which neither of us were happy about. Had the great good fortune that Owen Hanley happened to drive past and say hello. He slowed just enough for us to pry his car door open and pile into his front seat, hence the 21 miles on the day. Which was plenty. Returned home to finish removing the front walk, followed that up by creating a big honkin' planter out in front of the porch. Recycled the concrete and dirt by lining the bottom of the planter with what used to be sidewalk. Big ups to Giggles for much of the hammering yesterday, as well as Rube doing his demolitional best. Helluva weekend so far. We'll see how the back holds up. Tomorrow should be somewhat lighter, but a bit more heavy lifting to go. Bedar.
Aug 26: Main Douzaine, untimed 'cause I still need a new watch. . .
Felt better than I deserve. Legs are actually coming around to the mileaj, but the back is tight enough where anything faster than jogging is gonna be an issue until I get that taken care of. Moved a quick 2,000 pounds or so of stone across the yard and am taking a break to make some more coffee and have a snack. The math is depressingly easy when the bricks weigh about 100 pounds a pop and there are 20 of them to stack on top of the 20 moved yesterday. Bedar.
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