September 17-20
Off (Yoga), Off (Doctor), 7.5mi w/ LSCC.
Saw Dr. Todd on Tuesday. His office is a block away from the streets that hold my course-record half-marathon. He said the pain I felt coughing after City of Lakes was likely a sports hernia. I reminded him that I hadn't had a sports hernia before, which meant it had to have started sometime and that's impossible based on everything I learned last week. He called me a poor-man's Pat Russell and told me to see a surgeon. So I called the surgeon. Consultation is 10/3.
It's my call whether to run the marathon. I've sought some advice. A sampling:
Hooley - "Hernias is not always good. Much the opposite."
Sherman - "Fuck, dude. That sucks"
Phil - "Maybe go easy on the doing it for a while..."
Schrades - "Do you just need some You Ain't Seen Nothin' Yet?"
And,
Biz - "I mean, you're hurt anyway. Might as well schedule the surgery and go balls-to-the-wall."
Impermanence, Biz. Impermanence. Of course, his rebuttal is the same...that's the thing about impermanence...
September 10-16
2mi, Off, 7mi, 4mi, 7mi, 4mi, 16mi. Body was still declining to cool down on Monday. Body felt better on Wednesday and mind felt somewhat rested. On Thursday I ran a mile on the river in 5:25 to prove I couldn't hit 5:40 pace. Friday and Saturday were both easy, but congested, and Sunday was a somewhat baffling Legend of Minneapolis.
I limit the amount of bafflement to "somewhat" because earlier in the week I had been abruptly tutored in the Eastern philosophies that subtly control Minnesota's system of parkways, hospitals and justice. Experience is Samsara and how silly I must seem, deigning to pinpoint finality! It's something I understand innately - witness this week's training, which existed without beginning or end! - and only confuse when I approach intellectually. Fortunately, I've easily abandoned intellect before and anticipate few problems doing so, star...continuing to do so...
September 9
17mi, City of Lakes 25K (1:31:26): I was very happy with about 80% of this race. Splits were 6:03, 5:55, 5:53, 11:47, 5:45, 5:48, 5:42, 5:47, 5:50, 5:45, 5:48, 5:55, 6:01, 6:05, 3:11. Ran with Dan and Biz for the first seven miles, and those were seven of the most enjoyable racing miles since college. We deliberately picked it up after 5mi, and Dan took off at 10 to do that thang he do. I resolved to hold it between 5:45 and 5:50 to finish and was unsuccessful. Over the last 3mi my hips/core began to tighten in a fashion reminiscent of miles 7-8 at New Prague. I finished and stretched before things got too bad, but my body declined to cool down. Body did accept a post-race invitation to Zumbro.
Week: 36.5mi/5days. And something's up.
September 8
4mi, Shortcut Untimed. Standard pre-meet.
September 7
3mi, Arb 5K Loop. Headed down to Northfield with parents and brother to watch the women's XC meet and to confirm that sister had, in fact, returned from France. Had been excited about doing a nice Pig Farm or something, but must have tossed my shoes in the celebratory bonfire I usually build for myself when I'm excited about a run. They did not make it to Northfield, nor did they make it onto my feet. Dan's shoes did, but barely. Stopped after 3mi of awkwardness. Even Coach T agreed it was a bad idea to continue.
September 6
8.5mi, Modified Gawkah (biker pace or faster): Good run on a nice night. Crossed the 10th ST bridge and ran into Biz on his bike. Made him take the long way home. Discussed finality.
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The CSED catechism (or: a Primer on the CSED in the style of Dieter-Kimbia-Guy
1st edition.
Q. Is the CSED longer than 40 minutes?
A. No.
Q. Does the CSED involve strides.
A. Yes, but not always.
Q. Does the CSED involve strides on a grassy knoll.
A. No.
Q. Does the CSED involve grabbing gooses' necks?
A. Yes.
Q. Does the CSED involve running slower than 7 min pace?
A. Yes.
Q. Does the CSED involve running faster than 7 min pace?
A. No.
Q. Even on strides?
A. No.
Q. Does the CSED involve more running than you should be doing?
A. No.
Q. Does the CSED involve sometimes stopping to watch the lion or the ostrich in the zoo?
A. Yes.
Q. Does the CSED last less than 40 minutes?
A. No.
Q. Does the CSED involve biz?
A. Not as often as it should.
Q. (this one's for sepe) Does the CSED involve Curtis Johnson?
A. Rarely.
Q. Does the CSED make you faster?
A. Yes.
Q. Does the CSED make you slower?
A. No.
Q. Does the CSED make you a better deer hunter?
A. Apparently not.
Q. Who invented the CSED?
A. CS
Q. Why?
A. ED
Thanks Hools! I apologize for the misuse of the term earlier. Now that I know what the CSED means, I will try to do a better job of employing it. The run as well as the term. Bedar.
no prob, biz!! my pleasure. enjoy your csed-ing!
Tom,
At least you'd be in good company. I think I remember reading that at one time or another both Alistar Craig and Adam Goucher had sports hernias. Maybe you'd become fast like them after you're healthy again.
As for me. Finished up last week with 84 miles, which was decent and included my first "race" in a long, long time. Ran somewhere sub 26 for 5+ miles. The course was some undetermined amount long. Got 2nd to Quinn, giving us an Ecology Department sweep of the Ithaca 5 miler. Exciting stuff.
This week there's been some running and some more running. Wednesday we did 8x800. We wanted to do them on the Cornell track but got kicked off by their bastard women's coach (not quite as dramatic as Schrades' encounter) and had to go down to the high school track. The plan for the workout had been to run 2 at 2:30, 2x2:28, 2x2:26, and 2x2:24. We were all over the place but generally fast and had to dodge at various points: 1) high school cheerleaders; 2) slow old ladies walking in lane 1; 3) a soccer goal getting moved across the track; and 4) a soccer team changing their cleats in lane 1. Needless to say this made things a bit harder than they should have been.
Yesterday was 12 miles on the cayuga trails. Today was 5 x ~250m hill, followed by 6 miles at 5:50 pace, followed by 5x250m hill (all hills were 48-50 seconds). It was a really fun workout and it definitely fell under the Dave category of "do them until you don't want to do anymore."
September 20
8.5 (59:17) River.
After class. Nice night-run.
September 21
11 (1:13:07) River.
Beatiful day. Very windy. Would have been a good day to run in Northfield- some run that would have let me come back into town with a tailwind.
September 22
15 (1:38:52) TCM Course.
Ran over to the falls, then from mile 15 almost all the way to 24. Felt good, but a little uncomfortable. Found out why when I took a split about an hour in. Didn't believe it (6:22), so I took another (6:25). Point is, I need to pay more attention to making sure I'm not running too fast the next two weeks.
Saturday
I went on my bike for just thirty
Just minutes from home I got hurty.
It was quite the whamdinger.
Result: broken finger.
Bike plus the curb, it ain't purty.
Sept 21: Easy 10 at Hyland. Was up late so I skipped the morning run and got in an evening saunter through the trails. Refreshing, but lordy does the body not have energy inside of it.
Sept 22: 3 mile warmup, Bolder Options 10k, 2nd, 34:55, 3 mile cooldown. Hartmark must have been just swingin' through on a long run or something as he sidled up to the line just before the start and was long gone by the time I crossed the finish line. Though, he had enough time before I finished to eat a few slices of pizza, trot home, shower, shave, and be into his third pot of coffee if he wanted to.
While not good, I think it was slightly better than last weekend. 5:27, 5:28, 5:46, 5:41, 5:51, 5:32, 71. First mile was a skosh hard, but Paul Brown took it out and I wanted to put an end to that as soon as possible. Attempted to speed up over the second mile. Discovered that that wasn't really gonna happen and it became a struggle to stay focused. Once I couldn't see the motorcycle cop out front and nobody appeared to be catching me despite my slowdown it was hard to keep it at race effort. Over the last mile I started lapping people which helped and by the last 1/4 I was grumpy enough with myself to really start moving.
Hips still hurt. At this point the major issue appears to be that both IT bands and dissatisfied with something. It's not that annoying, it just takes that much more concentration to open the stride up. Oh and running fast hurts. Whatevs. Was able to cooldown today though, which is an improvement over the last three weekends. Next weekend, no race, then 10 miles of fury the week after. Hools is gonna win, which'll be dope, but that might not be as close or an exciting a battle as between myself and the 1 hour barrier. It's not a filter. . .
September 22 Again
PM: 23 mile easy bike ride. Down the river to Minnehaha park, then following the parkway to the Lakes, and back on the greenway. Gorgeous day. Also, I left out some strides I did this morning. Other than almost stepping on a squirrel, they were unevenful.
September 23
8.5 (59:57) River.
Made myself run slow. Succeeded. Felt good and very easy.
Week:
65 miles/6 days, 1 wkt, 15mi LR.
Good week. Had hoped for 7 days of running, but Mondays are just long days. Got back on track with a run on Thursday, but I think I'm going to try running before work this week and next on Mondays and Thursdays.
Sept 23: Far Enough 2:31:23. A strong argument could be made that this run should actually be named, Far Enough Extended. MTFT into Webber Pkwy to Memorial Pkwy to Theo Wirth, then back home across Plymouth Ave, back up to the former Polish Bakery Expressway and home. Hips did quite a bit of hurting, but picked up the pace for a while at the end. Slept in so it was getting later and warmer than I typically get stoked about. On account of the timing, began the run eating a bagel which was consumed by the time I hit the water fountain. Then had a gel at 1:28. For that length of time running, either another hit of gel or waiting longer before taking it would be the move. No big crash or anything, but after running pretty strong from 1:50-2:20, the energy definitely started to slacken and the pace followed suit. Anyway, over the course of the day there was a decent amount of stretching and the pain is lessened. Also, got some fencing done in the back. Got some more to finish, but got some done. And we didn't even get the materials onsite until 7pm. Not freakin' bad. Bedar.
Sept. 10-23
6 different runs for a total of 30 miles in the 2 weeks post-Wasatch. I'll slowly bumpp that up again in the weeks ahead. The body feels good. No worry no cry.
I am feeling inspired to maintain some base-level running fitness into the snowy months. Also currently convincing some locals (including Sarah) that we should all run TCM in 2008. Already snow on some surrounding peaks last week though....
PS Sorry to hear about your "tummy" troubles Tom. Gambate kudasai!
Sept 22
12 (1:30) Lab woods + home loop--First three with Kate followed by 9 on the ever lovely cayuga trails where the leaves are beginning to turn. Took it very easy and it felt good; unfortunately no ostriches or lions, although there were a fair number of deer, squirrels, and, yes, birds.
Sept 23
18 (2:06) Danby State Forest--An awesome run combining the Finger Lakes Trail and some country roads. Felt great, even with the 40+ minute climb that came between 1:12-2:00. Quinn thought that he was going to die, showing off his true sprinter-self, but he survived more or less intact. Maybe it will mean that I can actually beat him at a 5k this weekend.
Week=89.5. Continue to count using "modified Badger miles," so am likely underestimating, but the number is at least in the right ballpark. Good set of workouts too following my first race in many months.
Sept 24: MTPO 1:13:09. Felt better and ran faster than the time indicates. Started out wicked slow, then got rolling pretty well, and then the last 2 miles had some gastro issues that added about 4 minutes to the run.
I think, "interesting" is an apt description of where the body is at right now. I was so sore last night--not just in the hips but also in the back and everywhere else from the running and then the work on the house that I only fell asleep briefly. Which made it quite easy to get up this morning. Apparently, waking up is no problem when you're not asleep. Then, the run actually felt good. Now I'm sitting here and everything hurts again. We'll see if a little drop in volume over the next couple weeks helps loosen things up a bit.
Sept 25: AM Leftovers, 59:33. Was intending to run an 8 miler, but as a result of some poor/lack of thinking as that was all happening, I done did 8 and there was still some running left before I could get home. Not much though.
Felt better today. Was able to sleep last night, which was nice. Running actually feels better than most things, but the real strong, constant pain in the hips etc is easing off and I'm only getting more localized stuff after sitting in the same spot for too long. Legs felt fatigued today, but not sore. I've got a hunch that breaking the longer runs into a couple of shorter ones is going to be a good idea for a few weeks here. Tomorrow I'll see if I can get moving a little faster for part of the run. Bedar.
Sept 25: PM LSCC 52 or 3 minutes, something like that. Nice company. Legs and hips felt pretty good, but about 5 minutes in my back got ridiculous tight and never loosened up like I thought it ought to.
Sept 26: Slept in after waking up and the back was just as tight as when I went to sleep. In the afternoon I got restless and took Rube over to the soccer field at Columbia Park. Did 4 x 2 loops at a pretty good effort. 2:25, 25, 22, 23 (20 for Rube). 23 minute warmup, 13 minute cooldown. We'll call it 7 miles all told. Felt fantastic. Legs were good, hips were loose, and the back was a ton better once we got rolling. Stride felt like actual running rather than struggling, which was nice. Was probably something in the neighborhood of current 5k pace. All in all, a fantastic run!
September 24
4 (30:08) River.
Sort of. Only about a mile is actually on the river. 15 minutes out, 15 minutes back. After class run, so it was dark and my IT band hurt. Just in my knee.
September 25
7.5 (53:10) LSCC.
That might be a little generous. Gehring says Google has the run at 6.77, but that's over 8 minute pace. I'm inclined to agree with him that we were significantly faster than that. 7.5 makes it just over 7 minute pace which seems reasonable. Knee better, food after.
September 26
12.5 (1:24) Franklin Hills.
4+ WU, 4 hills, 4+ CD.
2 hills at the effort I comfotably did six hills at a couple weeks ago, then two at the same effort for the first half, and faster on the last half. Was actually not really breathing hard coming to the top after the second one, so I'm not surprised by the sizeable drop in times for the third and fourth. Hammies got tight, but otherwise felt pretty good. I can still tell my knee isn't 100%, but it's improving.
Sept 27: Threat Level 8 50:06. Felt alright. Could feel the stuff from yesterday, but just in a sluggish way rather than in a painful way. Back still tight, but it appears to be migrating up towards my shoulders and neck, which is way better than the other way. Things are good! Bedar.
September 27
4 (28:15) River.
Again, after class. Again, failed to get up with my alarm before work.
September 28
8.5 (57:10) River.
Impromptu 2 miles at MP, when some guy in a triathalon costume decided it would be fun to pass me. Apparently he was in pretty good shape though. He still probably would have had more luck if we were swimming.
September 29
12.5 (1:25+) GRIAK and Surround.
Met up with Rube and Biz for a pre-meet "LR." Biz ran enough to call it a real LR, but I can't talk about it. Almost caught leaf #3, but failed. Felt good- no knee pain for the first time in a few days. Then watched some throwdownaj before heading home.
September 30
6 (41:15) River.
CSED. No strides, no geese. Otherwise by the book, as per mhh.
Week:
55 miles, 1 wkt, 12.5 LR.
Not talking about it.
Sep 28: CSED. Couple easy strides down a couple fairways, an unsuccessful search for geese, ostriches, emus, spicy bison, gorillas, pandas, or giraffes. I should run over to Como sometime. . .
Sept 29: 2:00. Felt alright. Both hips took turns gettin' pissy as we did some up, down, and around on the golf course, and then some poundin' on the roads, then more golf course swaggle. Overall felt pretty good though. Not super loose but not super tight. Great meet to watch. The Carleton women ran alright, had a nice pack, and when the time comes are gonna be able to move that pack up 30-45 secs. The fellahs threw down, took 4th, and are gonna be true contendahs at konference this year. I'd put at least even money on them taking the MIAC this year. Very booyah.
Sept 30: Slept way in, then went out for a magical mystery tour. Covered 3 counties (Hennepin, Anoka, and Ramsey), found a sweet new park with some great trails (Silver Lake Camp) and felt better and better over the course of the run (rain). The legs are starting to do that thing they do that they haven't been doing lately, which is nice. 1:07:34, callin' it 10.
whether or not you fellahs want to talk about it, i gotta say: props on a couple of great performances of the CSED. Geese or no geese, you guys are true professionals.
Weekly total=82.5 This consisted of one on medium long run (14, including 8x200 at 5k pace), one 8 mile tempo (at 5:35 pace; shitty), a number of unremarkable 10 and 12 milers, and one lame 5k in 15:39 (started out 2:58, finished up in 3:10) in which I for some reason could never get going very fast and thus never got tired, just sort of slowed and faded. I'll chalk it up to the lack of track/5k training. Time for an easy week, which should be nice.
Oct 1: AM Right-of-Way 8 56:39. Felt alright bodywise, but a bit out of it energy-wise. Didn't sleep too well for no apparent reason and was a bit dehydrizzated, think that those were the key issues. Anyway, generally feeling pretty darn alright. Depending on the chair that I'm in at a particular moment, still get a bunch of annoyance in either the right hip or the left, usually the right, but with a good warmup the running seems to be cool with that. Slowly but surely. . .
Oct 1 PM: Iron Bridge's long-lost cousin. 42:46 w/Sherman, Gehring, and Betsy from Betsy's place. Fantastic outing. Sherm calls it 5, and I'll buy that. Not a bad evening jaunt. Had been thinking of a workout tomorrow morning, but it's late, so I'm gonna do that workout Wednesday morning instead. Harpsepar.
Oct 2: CSED--A & W reverse. Easy peasey. And that's all I have to say about that.
Oct 3: 20 min warmup, 6 x loop @ Columbia Park, 18 min cooldown. Last week did 2 loops at a crack with Rube, ranging from 2:25-2:22. Today did single loops in 75, 74 mid, 74 low, 72, 71, 68. The first three felt real relaxed and chill. The next two were noticeably quicker but still real smooth. Opened up just a little bit more for the last one but was still well within myself. Don't know how long the loop is, but I'd ballpark it at around 5 seconds faster than a track. Feel good about how that felt. Not much more to do before Sunday. Crap.
Oct 3: PM Southeast Passage 1:05:30. Felt real good. Kinda exciting to run up Summit. Getting super stoked about the weekend's festivities.
Oct 4: Southeast Passage Rev. 1:09:54. Ran into one Matthew Gehring biking down to work. Booyah. Took the run substantially easier. It's way more downhill doing it reverse. Bedar.
October 1
Day off. Decided sleeping in and staving off the cold was more important than the four miles. Stayed healthy, and feel good about the decision.
October 2
6 (42:00) River.
Nice 'n easy. Not quite as nice as LSCC, but no big.
October 3
6 (42ish) Macalester Track.
2 WU, 2x 1600 @MP, 2 CD.
Felt easy. Not as easy as they should have felt, but pretty smooth. Two years ago I remember this workout feeling hard, and that race went ok. I was thirsty, though. It's going to be hot, and hard to stay hydrated. Bummer.
5:52, 5:54. 30 sec rest in between, but it didn't matter. I wasn't breathing hard at the end of the first one.
October 4
4 (30:56) River.
Could be long, could be early. Before work. Easy. Felt fine.
Oct 2
12 miles--24x200 (30-31) with 200 jog plus 3 up and down. Never felt easy, not even the first one, but I think it was a really productive workout. Previously, even 5:20 pace had been feeling like I was going fast, I think just because I had no leg speed and hadn't worked on turnover at all. Hopefully this will go a long way to changing that.
Oct 3
13 (1:31)--Cayuga trail loop (undergrad version); met up with one of the guys from the cornell team and ran their version of the cayuga loop. Got to hear stories about how the letsrun.com folks concerning on-line poker, addictions to Dr. Pepper and balance bars, and large sums of money being offered for websites. Anyway....
Oct 4
12--2,3,4,4,3,2,2 fartlek with 2 mins in between, plus 2.5 up and 4 down. Have no idea what pace we were going, but it hurt. Was definitely still feeling Tuesday: hamstrings were tight and had no pep in my legs. A good workout nonetheless.
Oct 5
10 (1:10:09)--Home loop extended. Pretty tired from the past few days, but a nice early morning run on the trails. The next couple of days will be taken very easy.
senner: even 5:20 pace!!? my GOD, man. that's outrageous.
chapel: i caught two leaves today on my run without even trying.
Hooley--Well when 5:20 pace for 1 mile feels fast (as is the case), that's a bit different from, say, it feeling fast over the course of a whole marathon. Ya know?
senner, even if it is possible for a whole marathon, it can still feel fast for one mile. or at least that better be the case.
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