October 12 - 19
165min (~24mi), 5 runs. Took a week off after the race and started-up slowly. Did run that 5K at Carleton on 10/18. Used ferocious finishing speed to defeat Biz.
October 20 - 26
240min (~35mi), 6 runs. Got lost around Pike Island with Dan, towed around the river by Joel Wegner, and ran six times. So t'was a successful week.
October 27 - November 2
250min (~37mi), 6 runs. Had a nice run with Dan & Phil with plenty to discuss. Returned to Pike Island on a hot November Sunday.
November 3 - 9
270min (~39mi), 6 runs. Election-prep run with Gehring to get him ready for election judging. Then another nice run with Dan & Phil, but with much less to discuss.
November 10 - 16
290min (~41mi), 6 runs, 80min LR, 1xWkout. Good week, featuring the first long run since TC10mi as well as a Mascioli-Sherman jaunt and my first workout since TC10mi. That was 5x(5min on/5min off). Huzzah!
Sunday, November 16, 2008
Tuesday, November 04, 2008
It Feels Like Years Since It's Been Here
November 4
Yesterday was November 4th, 2008. I woke up early, only five minutes after Jessica, and I turned on the radio. There's only about a month left with Dale and Jim Ed hosting The Morning Show. They greeted me with Here Comes the Sun and told me it was already 50 degrees in Minneapolis. On Monday it hit 74.
I savored The Morning Show and ended up running late. School had started, but the sun was bright and the sidewalks were still full when I left for work. At 2nd Moon, Cindy gave me my coffee along with a smile and a thank you. I sipped through the rest of the morning, almost too hot for coffee. By the time I met Jessica for lunch it was close to 65. Unraked leaves were bright yellow and thick. We kicked them, crunching through our neighborhood to Pizza Luce, where our waitress thanked us with our lunch.
Minnesota Novembers are not usually so warm. Most years it would have been about 45 degrees, so after work I hopped on my bike for a summery ride. I waved to my neighbors sitting on their porch and felt sweat bead under my corduroys. I crossed the river and sailed the windy afternoon.
By the time I got back and started my run it was 70 degrees. The last time it hit 70 two days in a row during Minnesota's November was 1999. It's only happened four times, though appropriately it happened twice in the 1970s. I loped out the door and thought about The Morning Show. Here Comes the Sun was recorded in 1969, like a warning for those 1970s Novembers as the Beatles said their goodbyes. I crossed the bridge into my old neighborhoods and felt that the wind had grown much stronger. I ran past past landmarks and past past apartments and felt in each the degrees of past past.
We had dinner plans, of course. Jessica and I drove to the Warehouse District to share sandwiches, salads and spirits. We ate, and we also shared TOEFL worksheets, Jon Stewart, cat naps and stronger spirits. It was a beautiful night. We drove home past a throng outside The Nomad World Pub, soaking in the November warmth. Shouts and honks echoed from the downtown streets.
At home we crawled into bed and closed our eyes. It was November 5th, 2008.
Yesterday was November 4th, 2008. I woke up early, only five minutes after Jessica, and I turned on the radio. There's only about a month left with Dale and Jim Ed hosting The Morning Show. They greeted me with Here Comes the Sun and told me it was already 50 degrees in Minneapolis. On Monday it hit 74.
I savored The Morning Show and ended up running late. School had started, but the sun was bright and the sidewalks were still full when I left for work. At 2nd Moon, Cindy gave me my coffee along with a smile and a thank you. I sipped through the rest of the morning, almost too hot for coffee. By the time I met Jessica for lunch it was close to 65. Unraked leaves were bright yellow and thick. We kicked them, crunching through our neighborhood to Pizza Luce, where our waitress thanked us with our lunch.
Minnesota Novembers are not usually so warm. Most years it would have been about 45 degrees, so after work I hopped on my bike for a summery ride. I waved to my neighbors sitting on their porch and felt sweat bead under my corduroys. I crossed the river and sailed the windy afternoon.
By the time I got back and started my run it was 70 degrees. The last time it hit 70 two days in a row during Minnesota's November was 1999. It's only happened four times, though appropriately it happened twice in the 1970s. I loped out the door and thought about The Morning Show. Here Comes the Sun was recorded in 1969, like a warning for those 1970s Novembers as the Beatles said their goodbyes. I crossed the bridge into my old neighborhoods and felt that the wind had grown much stronger. I ran past past landmarks and past past apartments and felt in each the degrees of past past.
We had dinner plans, of course. Jessica and I drove to the Warehouse District to share sandwiches, salads and spirits. We ate, and we also shared TOEFL worksheets, Jon Stewart, cat naps and stronger spirits. It was a beautiful night. We drove home past a throng outside The Nomad World Pub, soaking in the November warmth. Shouts and honks echoed from the downtown streets.
At home we crawled into bed and closed our eyes. It was November 5th, 2008.
Sunday, October 05, 2008
From a bridge on Washington Avenue, the year of 1972
September 8 - 14
210min (~30mi), 5 runs. Felt like the allergies came roaring back in debilitating-enough fashion to render me runnless on Wednesday and Thursday. Some time in Grand Marais on the weekend helped matters.
September 15 - 21
260min (~38mi), 6 runs, 1 x workout. This week was chock full of high-points, but Monday's tempo was a base camp of sorts: 30min WU, 31+ min @ 6-min pace, 5min CD. I'd hoped to go 45min during the tempo portion but had to cut it short. Reached a nice ridgeline on Wednesday, circling Pike Island as well as logic with Phil. THEN, Paul Anderson got himself married and sent bunches of fellahs on some beautiful runs in New Hampshire. But all that pales next to Neko Case dedicating "Maybe Sparrow" to The Hold Steady on Thursday. Transcendent.
September 22 - 28
210min (~30mi), 5 runs, 1.1 x workout. Turned in my best hill workout in a long time on Tuesday. 7 on WRR in 2:58, :52, :55, :47, :46, :42, :38. Attempted another longer tempo run on Saturday, but only made it 5min before getting knocked over by a stitch. Kind of discouraging.
September 29 - October 5
185min (~27mi), 1 x workout, 1 x TC 10MI. Took it real easy this week, just a 15min tempo workout on Wednesday, some easy running and an ice bath. And it paid off. Managed a 59:49 in somewhat erratic fashion, and without any injury-related stomach or groin pain. Frankly, I hadn't really thought I'd be within two minutes of that time, so I'm feeling pretty excited about running again. Splits: 5:52, 6:15, 6:23, 5:42, 6:01, 6:08, 6:12, 5:54, 6:00, 5:18. That 5:18 must be my fastest mile in almost fifteen months. Slabbaj Shout Out to Slab City's finest, Ben, Ross and Paul, who turned in some great races in windy and rainy conditions. And a special Slabbaj Shout Out to the brodes on the bike for making sure I didn't quit on my race after mile 7 as Summit had me contemplating...
210min (~30mi), 5 runs. Felt like the allergies came roaring back in debilitating-enough fashion to render me runnless on Wednesday and Thursday. Some time in Grand Marais on the weekend helped matters.
September 15 - 21
260min (~38mi), 6 runs, 1 x workout. This week was chock full of high-points, but Monday's tempo was a base camp of sorts: 30min WU, 31+ min @ 6-min pace, 5min CD. I'd hoped to go 45min during the tempo portion but had to cut it short. Reached a nice ridgeline on Wednesday, circling Pike Island as well as logic with Phil. THEN, Paul Anderson got himself married and sent bunches of fellahs on some beautiful runs in New Hampshire. But all that pales next to Neko Case dedicating "Maybe Sparrow" to The Hold Steady on Thursday. Transcendent.
September 22 - 28
210min (~30mi), 5 runs, 1.1 x workout. Turned in my best hill workout in a long time on Tuesday. 7 on WRR in 2:58, :52, :55, :47, :46, :42, :38. Attempted another longer tempo run on Saturday, but only made it 5min before getting knocked over by a stitch. Kind of discouraging.
September 29 - October 5
185min (~27mi), 1 x workout, 1 x TC 10MI. Took it real easy this week, just a 15min tempo workout on Wednesday, some easy running and an ice bath. And it paid off. Managed a 59:49 in somewhat erratic fashion, and without any injury-related stomach or groin pain. Frankly, I hadn't really thought I'd be within two minutes of that time, so I'm feeling pretty excited about running again. Splits: 5:52, 6:15, 6:23, 5:42, 6:01, 6:08, 6:12, 5:54, 6:00, 5:18. That 5:18 must be my fastest mile in almost fifteen months. Slabbaj Shout Out to Slab City's finest, Ben, Ross and Paul, who turned in some great races in windy and rainy conditions. And a special Slabbaj Shout Out to the brodes on the bike for making sure I didn't quit on my race after mile 7 as Summit had me contemplating...
Sunday, September 07, 2008
Let this be my annual reminder...
September 1 - 7
230min (~33mi), 5 runs, 1 workout, 80min tempo-LR, 1xlifting. It took a little while to get my legs back under me this week. Passed up training for the State Fair on Monday, then passed it up again for seasonal allergies. Hill workout on Wednesday on the East River Road from Lake St. up to St. Thomas (~1000m). Wasn't very focused, had some trouble breathing and only managed three in 3:49, :50, :49. The stronger Claritin seems to clear up the breathing issue. Did the LR this morning at City of Lakes, 35min WU, 5mi @ tempo (6:08, :01, :53, :56, :52), 15min CD. Very encouraging, relatively smooth workout. Slabbaj Shout Outs to SCRC for another terrific season!
230min (~33mi), 5 runs, 1 workout, 80min tempo-LR, 1xlifting. It took a little while to get my legs back under me this week. Passed up training for the State Fair on Monday, then passed it up again for seasonal allergies. Hill workout on Wednesday on the East River Road from Lake St. up to St. Thomas (~1000m). Wasn't very focused, had some trouble breathing and only managed three in 3:49, :50, :49. The stronger Claritin seems to clear up the breathing issue. Did the LR this morning at City of Lakes, 35min WU, 5mi @ tempo (6:08, :01, :53, :56, :52), 15min CD. Very encouraging, relatively smooth workout. Slabbaj Shout Outs to SCRC for another terrific season!
Thursday, September 04, 2008
'Cause Everybody Hates A Tourist
August 18-24
270min (~39mi), 5 runs, Hill Workout, 90min LR. Good running during a busy week, but not enough upper body work. Did 6xHill on the West River Road in 2:58, :53, :50, :48, :47, :46 and felt decent. Easily my best workout so far. Ran early with Jessica on Thursday, early with Hooley on Friday, and relatively early for 90min with Biz on Saturday. All of which, plus that wedding, left me ready to start my planned down week a day early.
August 25-31
120min (~16mi), 4 runs, 30min each. Spent the week in New Orleans, where it was, among other things, hot. I'd heard this about New Orleans, though, and planned the down week accordingly. Running, work, and getting generally lost took me through neighborhoods in various stages of recovery. Hotel guests were evacuated on Saturday, which cut the tourist portion of my trip down to an evening on Frenchmen Street, a morning run (down the St. Charles streetcar line), and a quick trip to Cafe du Monde. It felt like was alone in the city with the National Guard and a few other last-minute tourists on Friday and Saturday. New Orleans, justifiably, seemed tired.
270min (~39mi), 5 runs, Hill Workout, 90min LR. Good running during a busy week, but not enough upper body work. Did 6xHill on the West River Road in 2:58, :53, :50, :48, :47, :46 and felt decent. Easily my best workout so far. Ran early with Jessica on Thursday, early with Hooley on Friday, and relatively early for 90min with Biz on Saturday. All of which, plus that wedding, left me ready to start my planned down week a day early.
August 25-31
120min (~16mi), 4 runs, 30min each. Spent the week in New Orleans, where it was, among other things, hot. I'd heard this about New Orleans, though, and planned the down week accordingly. Running, work, and getting generally lost took me through neighborhoods in various stages of recovery. Hotel guests were evacuated on Saturday, which cut the tourist portion of my trip down to an evening on Frenchmen Street, a morning run (down the St. Charles streetcar line), and a quick trip to Cafe du Monde. It felt like was alone in the city with the National Guard and a few other last-minute tourists on Friday and Saturday. New Orleans, justifiably, seemed tired.
Monday, August 18, 2008
Dontcha know that it's in-sane?
August 4-10
300min (~43mi), 90min LR, 1 Workout, 2xlifting. A great week of running despite all the schedules. Most of the added volume comes from having added another 30min run to the schedule to make a 6-day week. Followed-up a solid race last week with a 4x(5min on/off) on Wednesday. Mile splits, when available, were 6:21, 6:34, 6:29 and 6:17. Huge improvement over the workout attempted two weeks ago. Finished the week with 90min on the bike-and-surrounding trails with Dan in Cape Cod.
August 11-17
290min (~40mi), 90min LR, 1 Workout. Another excellent week despite the huge demands of vacationing. Got the easy days done through the Red Maple Swamp, Skiff Hill and Fort Hill, though I doubt that'll prove a very memorable detail in 2008 Fort Hill lore...Also managed to keep up with Dan for a 6x(3min on/2min off) workout on Wednesday and log a solo 90min on Friday. Optimistic. Slabbaj Shout-Out: To the SCRC studs who made sure we scored down in Edina and managed some solid races to boot. And, to anyone else who went out there and earned it this week.
300min (~43mi), 90min LR, 1 Workout, 2xlifting. A great week of running despite all the schedules. Most of the added volume comes from having added another 30min run to the schedule to make a 6-day week. Followed-up a solid race last week with a 4x(5min on/off) on Wednesday. Mile splits, when available, were 6:21, 6:34, 6:29 and 6:17. Huge improvement over the workout attempted two weeks ago. Finished the week with 90min on the bike-and-surrounding trails with Dan in Cape Cod.
August 11-17
290min (~40mi), 90min LR, 1 Workout. Another excellent week despite the huge demands of vacationing. Got the easy days done through the Red Maple Swamp, Skiff Hill and Fort Hill, though I doubt that'll prove a very memorable detail in 2008 Fort Hill lore...Also managed to keep up with Dan for a 6x(3min on/2min off) workout on Wednesday and log a solo 90min on Friday. Optimistic. Slabbaj Shout-Out: To the SCRC studs who made sure we scored down in Edina and managed some solid races to boot. And, to anyone else who went out there and earned it this week.
Monday, August 04, 2008
Me and my friend saw a platypus
July 28 - August 3
<250min, 75min LR, 2xLifting, Hennepin-Lake 5K (17:37). I had been a little bummed about missing some minutes and missing some lifting, but the race on Sunday went a long way toward erasing any such concerns. Woke and warmed-up not feeling great, but managed a 5:52 opening mile with Phil. Then ran what I can only assume was a short 5:22 and a long 5:53 to finish. Very encouraged to have nearly a minute of improvement over two months with more running but only one workout. Great showing from SCRC as well! The long run was with Phil this week, up past Fort Snelling, where I'd never run before. The missing minutes came on Friday when a poor eating schedule and too much hot caught up to me 40min in to a 60min run.
<250min, 75min LR, 2xLifting, Hennepin-Lake 5K (17:37). I had been a little bummed about missing some minutes and missing some lifting, but the race on Sunday went a long way toward erasing any such concerns. Woke and warmed-up not feeling great, but managed a 5:52 opening mile with Phil. Then ran what I can only assume was a short 5:22 and a long 5:53 to finish. Very encouraged to have nearly a minute of improvement over two months with more running but only one workout. Great showing from SCRC as well! The long run was with Phil this week, up past Fort Snelling, where I'd never run before. The missing minutes came on Friday when a poor eating schedule and too much hot caught up to me 40min in to a 60min run.
Sunday, July 27, 2008
Don't say we saw angels/they'll send us straight to the church
July 14-20
260min (~36mi), 5 days, 80min LR. The main objective this week was to complete it, and to make sure an 80min LR happened. Successful on those fronts. Lifting fell off a bit on account of some end of week travel, but managed a temporarily sufficient replacement 55min plyometric circuit at the Pitchfork Music Festival on Saturday. Recovered by watching the White Sox lose at US Cellyoursoul the next day.
July 21-27
260min (~37mi), 5 days, 80min LR, 1xWorkout. Repeated plyometric circuits in Madison and Minneapolis on Monday and Tuesday left me struggling to recover for most of this week. Decided to go ahead with the workout I'd scheduled and attempted 5x(3min on/3min off) on Friday. Injury-wise, workout was fine. Won't mention the bloodshed. 80min on Sunday was decent.
260min (~36mi), 5 days, 80min LR. The main objective this week was to complete it, and to make sure an 80min LR happened. Successful on those fronts. Lifting fell off a bit on account of some end of week travel, but managed a temporarily sufficient replacement 55min plyometric circuit at the Pitchfork Music Festival on Saturday. Recovered by watching the White Sox lose at US Cellyoursoul the next day.
July 21-27
260min (~37mi), 5 days, 80min LR, 1xWorkout. Repeated plyometric circuits in Madison and Minneapolis on Monday and Tuesday left me struggling to recover for most of this week. Decided to go ahead with the workout I'd scheduled and attempted 5x(3min on/3min off) on Friday. Injury-wise, workout was fine. Won't mention the bloodshed. 80min on Sunday was decent.
Wednesday, July 16, 2008
It's mostly pretty nice, yeah it's mostly pretty alright
Well, that was a depressing thread...Erik, very glad and relieved to hear that Colby is doing well. Jeff, I hope the same is true of your brother. Brothers, I've found, are best kept in a neighboring city so you can administer aid discretely and administer ridicule conspicuously. I do hope all prognoses stay positive.
July 7-13
250min (~35mi), 5 days, 70+min LR, 3xlifting. Some mostly pretty alright running this week. Friday's 30min was a hot & humid drag, but some longer, cooler morning runs on Saturday and Sunday restored some limited faith in my fitness. Saturday brought company in the form of Lifetime Fitness Triathlon bikers. Sunday brought company in the form of my Slab City Brother and two new Slab City brothers. It's one thing to start it with a positive jam, and another thing to carry on through; those sing-along songs were sort of our scriptures.
July 7-13
250min (~35mi), 5 days, 70+min LR, 3xlifting. Some mostly pretty alright running this week. Friday's 30min was a hot & humid drag, but some longer, cooler morning runs on Saturday and Sunday restored some limited faith in my fitness. Saturday brought company in the form of Lifetime Fitness Triathlon bikers. Sunday brought company in the form of my Slab City Brother and two new Slab City brothers. It's one thing to start it with a positive jam, and another thing to carry on through; those sing-along songs were sort of our scriptures.
Monday, July 07, 2008
Bang Ba-Bang Ba-Bang Ba-Bang Diggy-Diggy
June 23-29
250min (~35mi), 5-days, 70min LR, 3xlifting. I'm overlapping with my last post a bit because a modest amount of structure has imposed itself on my training over the last couple of weeks. It seems my main problem with running over the past few weeks was all of the running involved. So the week is now five days instead of six, and on three of those days I'm using a pair of recently acquired arms to lift things. Situps also happen to me everyday. And running feels good, if not particularly fast.
June 30-July 6
250min (~35mi), 5-days, 70min LR, 3xlifting. Some terrific runs early in the week, and some wonderful social tennis and biking sprinkled throughout. Post-run weight has been hovering in the low 150s and has now taken a few encouraging trips south of the 150 mark. Sunday's long run was a horrid slog beginning at 4-all in the third set of the men's final, ending early in the fourth set. Felt remarkably strong for the first 45min; still one of the first times I've felt strong since last fall. Probably because this was my first shirtless run since last fall. Spent the final 25min fine-tuning my tribute to Khadevis Robinson finishing the OT 800m.
250min (~35mi), 5-days, 70min LR, 3xlifting. I'm overlapping with my last post a bit because a modest amount of structure has imposed itself on my training over the last couple of weeks. It seems my main problem with running over the past few weeks was all of the running involved. So the week is now five days instead of six, and on three of those days I'm using a pair of recently acquired arms to lift things. Situps also happen to me everyday. And running feels good, if not particularly fast.
June 30-July 6
250min (~35mi), 5-days, 70min LR, 3xlifting. Some terrific runs early in the week, and some wonderful social tennis and biking sprinkled throughout. Post-run weight has been hovering in the low 150s and has now taken a few encouraging trips south of the 150 mark. Sunday's long run was a horrid slog beginning at 4-all in the third set of the men's final, ending early in the fourth set. Felt remarkably strong for the first 45min; still one of the first times I've felt strong since last fall. Probably because this was my first shirtless run since last fall. Spent the final 25min fine-tuning my tribute to Khadevis Robinson finishing the OT 800m.
Tuesday, July 01, 2008
New Challenge
Yikes. Not been running much. Felt sick for a little over a week after getting back from California. Beyond that I've been busy with the surprising joy of home-ownership. Nick will no doubt be gratified to hear that Jill and I are at pains to take good care of the place that we own. Today that meant spending a couple hours working on cleaning out our amazingly clogged gutters. Also, we've been making great strides with Margo (aka Big Margo, B.M., Large Marge, and - my current favorite - Big Tuna). Hell of a dog. We got pretty lucky there.
But all that is not exactly the point tonight. I'm writing because I have found out that Grant Hinderliter is getting married on the weekend of October 5th. That, of course, is the weekend of the TCM. As a result, I will not be running the marathon. But, I want to have a target out there this fall to get ready for. (Otherwise I'll just while my evenings away tending after my private property.) So... I'm thinking I could up the mileage to somewheres closer to 30 and maybe find a great section of trail or perhaps to towns conveniently placed about 26 - 30 miles away from one another. I don't know. Something that will feel far and good. And something around October. Thoughts? What would be a good, fun, long run. Extra criteria: I've already paid to enter Twin Cities. I'd prefer something unofficial for this replacement run.
But all that is not exactly the point tonight. I'm writing because I have found out that Grant Hinderliter is getting married on the weekend of October 5th. That, of course, is the weekend of the TCM. As a result, I will not be running the marathon. But, I want to have a target out there this fall to get ready for. (Otherwise I'll just while my evenings away tending after my private property.) So... I'm thinking I could up the mileage to somewheres closer to 30 and maybe find a great section of trail or perhaps to towns conveniently placed about 26 - 30 miles away from one another. I don't know. Something that will feel far and good. And something around October. Thoughts? What would be a good, fun, long run. Extra criteria: I've already paid to enter Twin Cities. I'd prefer something unofficial for this replacement run.
Thursday, June 26, 2008
You - You look a bit like coffee
June 5-25
Generally: Underwhelming Running. June 9-15 was (basically) five 30-min runs. June 16-22 was (basically) four 30-min runs.
Specifically: Some Highlights. All the way back on June 6th, Dan & I ran Tom & Olive through a luscious arboretum and over the most dangerous bridge in Minnesota. Then we ate Indian food and progressed to the Tavern Lounge to relax with Lonesome Dan Kase. Highlights are not necessarily running-related...most obviously because I'm including that race at Hamline. Managed an, um, unprepared 18:31 on a hotter day than Brian Kraft. Felt a bit lonely until I started getting lapped. Guessing the company helped me run better splits -- 5:58, 6:02, 5:53, 37s. Did a nice Iron Bridge after Caroline's graduation through a knee-deep Cannon with Dan, Jess & Matt Masc. Also joined Schof for his pre-Bjorklund run last Friday and Biz & Friends for some Track Meat on Sunday. Did not join Hal Higdon for his 5K at reunion.
But now the caffeinated social whirlwind has passed and some sluggish running has commenced. Kicked it into a higher gear as I ran up the West River Hill last night towards the end of a particularly sluggish hour. That either killed all the slugs or ensured they'd return with a vengeance...
Generally: Underwhelming Running. June 9-15 was (basically) five 30-min runs. June 16-22 was (basically) four 30-min runs.
Specifically: Some Highlights. All the way back on June 6th, Dan & I ran Tom & Olive through a luscious arboretum and over the most dangerous bridge in Minnesota. Then we ate Indian food and progressed to the Tavern Lounge to relax with Lonesome Dan Kase. Highlights are not necessarily running-related...most obviously because I'm including that race at Hamline. Managed an, um, unprepared 18:31 on a hotter day than Brian Kraft. Felt a bit lonely until I started getting lapped. Guessing the company helped me run better splits -- 5:58, 6:02, 5:53, 37s. Did a nice Iron Bridge after Caroline's graduation through a knee-deep Cannon with Dan, Jess & Matt Masc. Also joined Schof for his pre-Bjorklund run last Friday and Biz & Friends for some Track Meat on Sunday. Did not join Hal Higdon for his 5K at reunion.
But now the caffeinated social whirlwind has passed and some sluggish running has commenced. Kicked it into a higher gear as I ran up the West River Hill last night towards the end of a particularly sluggish hour. That either killed all the slugs or ensured they'd return with a vengeance...
Thursday, June 05, 2008
Do not/Tell me I've changed/You're just raising your standards
Ok, climbing back on the posting trolley. It's been three weeks and the world is a much different place, mostly because I am close to four pounds lighter. Eight pounds lighter than I was back in March. Standards are skyrocketing.
May 12-18
Only ran four times, twice for 60min. Abs and groin were sore following my most recent attempt at the six-day standard. Fortunately, this phase of the rehab/training takes days off as needed. This phase and I are patient, hoping for a breakthrough, and trying to be more active about our core exercises.
May 19-25
Another four-day week with two 60min runs. Finally, though, the outdoor circuit workout debuted this week: sprint drills in the park, interrupted by pushups, situps and related exercises. I attempted two such circuits, which involved something like 120 pushups. That, my friends, is a rigorous standard.
May 26 - June 1
Five runs, one at 60min and one at 70min. I also raced a 5K, attended a yoga class and completed a post-run circuit workout. The day after I completed my longest run since September, Barack Obama announced that he would declare his primary victory in Minnesota...
June 2-4
...and then, he did. He did so on a day when I ran an honest 10mi and thereby raised the standard for all future runs. He did so the day after I'd completed yet another post-run circuit workout. He mentioned neither specifically, but he did say something about bringing new energy and ideas to the challenges we face. It sounded like he was talking about training for the TC 10mi, but it was hard to hear. So at the risk of recalling a long forgotten blog, let me defend Phil Schrader, who works at Target.
It was loud in there. There was a lot of standing and shouting and the constant decision whether to look down at the podium or up at the jumbotron. There were a lot of bright colors and they played some Bruce Springsteen as Obamas climbed on and off stage. There was a lot of Show, as Phil describes, but I don't think it was really for us. It's a good thing, too, because we had our work cut out for us being The Audience. If Obama was The Beatles, we were Phil Spector's wall of sound; if he was Jay-Z, we were the Kanye beat. To me, at least, we were participant enough in his performance that its component parts necessarily appeared less, um, transplendent. Presentation definitely matters, but it's harder to observe and evaluate when you're the one raising the standard.
May 12-18
Only ran four times, twice for 60min. Abs and groin were sore following my most recent attempt at the six-day standard. Fortunately, this phase of the rehab/training takes days off as needed. This phase and I are patient, hoping for a breakthrough, and trying to be more active about our core exercises.
May 19-25
Another four-day week with two 60min runs. Finally, though, the outdoor circuit workout debuted this week: sprint drills in the park, interrupted by pushups, situps and related exercises. I attempted two such circuits, which involved something like 120 pushups. That, my friends, is a rigorous standard.
May 26 - June 1
Five runs, one at 60min and one at 70min. I also raced a 5K, attended a yoga class and completed a post-run circuit workout. The day after I completed my longest run since September, Barack Obama announced that he would declare his primary victory in Minnesota...
June 2-4
...and then, he did. He did so on a day when I ran an honest 10mi and thereby raised the standard for all future runs. He did so the day after I'd completed yet another post-run circuit workout. He mentioned neither specifically, but he did say something about bringing new energy and ideas to the challenges we face. It sounded like he was talking about training for the TC 10mi, but it was hard to hear. So at the risk of recalling a long forgotten blog, let me defend Phil Schrader, who works at Target.
It was loud in there. There was a lot of standing and shouting and the constant decision whether to look down at the podium or up at the jumbotron. There were a lot of bright colors and they played some Bruce Springsteen as Obamas climbed on and off stage. There was a lot of Show, as Phil describes, but I don't think it was really for us. It's a good thing, too, because we had our work cut out for us being The Audience. If Obama was The Beatles, we were Phil Spector's wall of sound; if he was Jay-Z, we were the Kanye beat. To me, at least, we were participant enough in his performance that its component parts necessarily appeared less, um, transplendent. Presentation definitely matters, but it's harder to observe and evaluate when you're the one raising the standard.
Wednesday, June 04, 2008
Hold the Fort
Tonight I went out for a nice hour run over to Ft. Snelling and back (+/- meandering on side trails). A great run- and a great opportunity to show that we're not just a country of short runs - or a country of long runs - but that we can go out for perfectly medium-sized runs as well.
The Obama show last night was great. Pretty stock political speech overall. Gotta take care of the children, gotta make heath care affordable, gotta not be like Bush, McCain is sorta like Bush, Hillery is ok by me, ok-er if she just gives up already... But amazing to be there when he announced that he would be the nominee and amazing to cheer right though the climactic lines about this being our moment. I hope he gets about 10 hours of sleep tonight.
But also, yeah, a show. The cameras panned the crowd. Campaign workers appeared to be giving strategically seated people some quick tips on cheering and sign waving. The concession stand was open- all just like a Wild game. I'm not bitching or anything. I wouldn't reasonably expect it to be any other way. Just funny to see those side details happening.
The Obama show last night was great. Pretty stock political speech overall. Gotta take care of the children, gotta make heath care affordable, gotta not be like Bush, McCain is sorta like Bush, Hillery is ok by me, ok-er if she just gives up already... But amazing to be there when he announced that he would be the nominee and amazing to cheer right though the climactic lines about this being our moment. I hope he gets about 10 hours of sleep tonight.
But also, yeah, a show. The cameras panned the crowd. Campaign workers appeared to be giving strategically seated people some quick tips on cheering and sign waving. The concession stand was open- all just like a Wild game. I'm not bitching or anything. I wouldn't reasonably expect it to be any other way. Just funny to see those side details happening.
Sunday, June 01, 2008
100
Got in some good miles today- which had been a goal for the weekend. I'd like Nickmas to also know that we also organized the kitchen, picked away at the living room garbage and washed and vacuumed the car.
Ran up to Tom's joint. You would think that a person could only get screwed over by the fact that Hiawatha runs at an angle maybe four, five times in a month. Not so. More than I think. Probably still more than I think. After meandering my way up to Tom's, we ran a Lake St. / Franklin loop around the river (not around the whole river). Then I ran back on a much better trajectory. Cooled down by putting several cookies into a bowl of ice-cream.
Since Jill was wearing my watch for her run (!), I have no real clue how far I ran. Since it will be important to have some record of the run, however, I am planning on using "100" for a place holder in my records. I'm pretty sure it was somewhere between 10 miles and 100 miles. I'll put 100 just to be on the safe side. I was gone for quite a while.
Ran up to Tom's joint. You would think that a person could only get screwed over by the fact that Hiawatha runs at an angle maybe four, five times in a month. Not so. More than I think. Probably still more than I think. After meandering my way up to Tom's, we ran a Lake St. / Franklin loop around the river (not around the whole river). Then I ran back on a much better trajectory. Cooled down by putting several cookies into a bowl of ice-cream.
Since Jill was wearing my watch for her run (!), I have no real clue how far I ran. Since it will be important to have some record of the run, however, I am planning on using "100" for a place holder in my records. I'm pretty sure it was somewhere between 10 miles and 100 miles. I'll put 100 just to be on the safe side. I was gone for quite a while.
Tuesday, May 27, 2008
Dub Duce Dub
Well, as Robert once wisely said, "There's nothing like a good woods to water." Great running and dub duce dubbing all around. From Rock Pine on to the Ice Arena the Slab City crew was solid. Half-ish our team was doing it for the first time- yet there were no rookie mistakes. Well except that our official beer drinker officially left all of her beer in Cable. Otherwise though it was just great. We didn't lose to that team in tights. We didn't break the van. We found a campsite. We ate lots of brats. We danced around. It rained but the weather was still nice. There was a completely unnecessary blind hand-off. Ahhh, what a great event.
Saturday, May 17, 2008
eazy day
some people's are like this:
Seminar paper due: 1pm.
Seminar paper turned in: 1pm.
Course paper due: 4pm.
Course paper turned in: 4pm.
mine was like this:
picnic point and back. 42 minutes. the sunset's purple filter fell off.
I think I recommend something between the dog's (not biz) and mine. (photo: www.ramirez-moletto.cl)
Sunday, May 11, 2008
I am adding five more colors/but
May 5-11
Six runs (M, T, W, R, Sa, Su), three at 60min, three at 30min. Kind of a momentous week around these parts. Hit the hour mark, painfully, for the first time in about nine months on Monday. On Saturday I managed to hit the hour avec HDLN with a perfectly timed arb romp. We saw the elusive Turkey, but it chased us from its trail. Also toed the line at the TC One Mile for my first race since City of Lakes, and I doubt I've ever been happier to run 5:28. Spent the first half-mile sitting on Jessica, terrified my stomach might explode, and waiting for the quarter-mile marker. Saw the 800m split, remembered the mile is short and that oftentimes heads explode before stomaches. Then I sped-up. In all non-psychological respects, the effort was pretty easy. Plus the race turned into a real solid outing for SCRC. Slabbaj Shout-Outs to the seven man squad!
Six runs (M, T, W, R, Sa, Su), three at 60min, three at 30min. Kind of a momentous week around these parts. Hit the hour mark, painfully, for the first time in about nine months on Monday. On Saturday I managed to hit the hour avec HDLN with a perfectly timed arb romp. We saw the elusive Turkey, but it chased us from its trail. Also toed the line at the TC One Mile for my first race since City of Lakes, and I doubt I've ever been happier to run 5:28. Spent the first half-mile sitting on Jessica, terrified my stomach might explode, and waiting for the quarter-mile marker. Saw the 800m split, remembered the mile is short and that oftentimes heads explode before stomaches. Then I sped-up. In all non-psychological respects, the effort was pretty easy. Plus the race turned into a real solid outing for SCRC. Slabbaj Shout-Outs to the seven man squad!
Thursday, May 08, 2008
looking at myself in the same dirty mirror
I just thought I'd add some multimedia to this nutrition discussion. Yes, that is andy d. 4th, I think, in the 5k.
Today: 43 minutes in the morning. brother of (flap)jack.
47 minutes in the night. father of jack(son).
total: who knows. 13 maybe?
Monday, May 05, 2008
This is noooooot a test
April 28 - May 4
Five runs (M, T, W, Sa, Su). Two were 50min, two were 30min, and one failed to satisfy my moral quota. Nevertheless, they were. And that is what I was aiming for. Monday's 50min was particularly buoyant, causing me to suspect that the fitness turkey might be caffeinated. Heather, will chasing turkeys - metaphorical and otherwise - be involved in the punishments you administer?
Five runs (M, T, W, Sa, Su). Two were 50min, two were 30min, and one failed to satisfy my moral quota. Nevertheless, they were. And that is what I was aiming for. Monday's 50min was particularly buoyant, causing me to suspect that the fitness turkey might be caffeinated. Heather, will chasing turkeys - metaphorical and otherwise - be involved in the punishments you administer?
Tuesday, April 29, 2008
Matthaee, Nicola, nisi venietis vobis dicam me hunc cursum fecisse etiamsi non fecero.
Jackson Bryce is the shit.
Sunday, April 27, 2008
The way you look when you have got a story to begin
April 21-27
Five runs (M, T, R, F, Su), three at 30min, two at 50min. Had a couple fantastic runs this week. Monday's 30min and Thursday's 50min resembled efforts a fit person might complete. Resembled because fitter persons earn this week's Slabbaj Shout-Out for enduring Saturday's snow, sleet, rain and wind and giving a SCRC a solid showing at the Get In Gear 10K. I took offense at Saturday's weather and did not run.
Five runs (M, T, R, F, Su), three at 30min, two at 50min. Had a couple fantastic runs this week. Monday's 30min and Thursday's 50min resembled efforts a fit person might complete. Resembled because fitter persons earn this week's Slabbaj Shout-Out for enduring Saturday's snow, sleet, rain and wind and giving a SCRC a solid showing at the Get In Gear 10K. I took offense at Saturday's weather and did not run.
Monday, April 21, 2008
Every moment points towards the aftermath/Yeah-ah-ah
April 14-20
Six runs (M, T, W, F, Sa, Su), three 30min, three 40min. Started to feel like a slow runner, as opposed to a fat slob, on Friday. Shin splints have subsided, like winter, and running was pretty great this weekend. Saturday's 30min involved Collin Lawrence, which briefly had me thinking I was as fast as Noah.
Six runs (M, T, W, F, Sa, Su), three 30min, three 40min. Started to feel like a slow runner, as opposed to a fat slob, on Friday. Shin splints have subsided, like winter, and running was pretty great this weekend. Saturday's 30min involved Collin Lawrence, which briefly had me thinking I was as fast as Noah.
Monday, April 14, 2008
the turkey is supposed to represent "fitness"
So, I'm trying this not only because of the impending end of "christopher's" "training" "cycle" next week (wouldn't want the airwaves dead for the 15 minutes he takes off after the race...), but because i'm having a bit of trouble hunting down this "fitness" mf'er. clearly there is a direct correlation between writing on the blog and getting fitness. hence: thanksfest. or tharksfest. or whatever it is. anyway: i want correlation.
So, i'll start with today since today was mediocre, and it continued a point already being made about my failure to properly correlate.
AM: skipped the run to eat food.
PM: 3 miles warm up (very nice day). 6 mile tempo on the arb loop. Splits were: 5:00, 4:59, 5:06 up the hill, 5:04, 5:01, 5:00. Not nearly as easy as it should have been. Then, I jogged 2 miles. Then 6 x edgewood hill. Hills were not hard so much as they just made things feel hazy and weird. Very marathony. So 10 hills became 6. 1 mile jog home. Day total: 14
Fit, Fat or Rich
April 1 - 6
Five runs (T, R, F, Sa, Su), 35min each. Some of the most outstanding runs 35min has ever seen. Pleased with how I held up over the four consecutive days. Not as pleased with the wicked case of shin splints I'm developing. To be expected, I suppose.
April 7-13
Four runs (T, W, R, Sa), three for 40min, one for 30min. Shin splints are getting bad, but substantially improved by taking the extra day off, icing, and running on grass. The 40min run feels significant enough to spend another week learning how both complete it and breath, so I'm going to do that.
Five runs (T, R, F, Sa, Su), 35min each. Some of the most outstanding runs 35min has ever seen. Pleased with how I held up over the four consecutive days. Not as pleased with the wicked case of shin splints I'm developing. To be expected, I suppose.
April 7-13
Four runs (T, W, R, Sa), three for 40min, one for 30min. Shin splints are getting bad, but substantially improved by taking the extra day off, icing, and running on grass. The 40min run feels significant enough to spend another week learning how both complete it and breath, so I'm going to do that.
Thursday, April 03, 2008
Which would make it a day off
I switched things up a little today and cut the potatoes into thin slices before I fried them, instead of cubes. They fry quicker, but it's hard to make sure you get both sides of each one cooked. I think there are real pros and cons to this thin slice method.
Wednesday, April 02, 2008
Eating French Fries By The Dock Of The Bay
March 18-31
Seven runs, six of them 30-min and one 15-min. Two yoga classes. Busy schedule and slippery snowfall derailed my normal schedule, but I'd expected that would happen was glad to spend two weeks remembering what it's like to run for half an hour. Running between 7- and 7:30-pace is generally easy and pain free as long as give myself time to stretch and otherwise lick my wounds. I say to March, Good Riddance.
Seven runs, six of them 30-min and one 15-min. Two yoga classes. Busy schedule and slippery snowfall derailed my normal schedule, but I'd expected that would happen was glad to spend two weeks remembering what it's like to run for half an hour. Running between 7- and 7:30-pace is generally easy and pain free as long as give myself time to stretch and otherwise lick my wounds. I say to March, Good Riddance.
Tuesday, March 18, 2008
Let your boyfriend deal with the dealers.
March 11-17
Prepare yourselves for a thrilling post. Five runs (T, R, F, Sa, M), 25min each. Only one yoga class again. Extensive run analysis reveals that I was running about 3.5-3.6 hilly miles. That means I'm going too fast, but at least at these paces increased speed does not seem related to increased pain. Fences:Neighbors::Stretching:Runners. I hope. Slabbaj Shout-Out: To the seven man squad who gave The Company a 4th place finish at The Human Race on Sunday. Less Prestigious Accolades: To Matt Mascioli for deciding not to quit his fantasy baseball league despite his shaky performance at the draft.
Prepare yourselves for a thrilling post. Five runs (T, R, F, Sa, M), 25min each. Only one yoga class again. Extensive run analysis reveals that I was running about 3.5-3.6 hilly miles. That means I'm going too fast, but at least at these paces increased speed does not seem related to increased pain. Fences:Neighbors::Stretching:Runners. I hope. Slabbaj Shout-Out: To the seven man squad who gave The Company a 4th place finish at The Human Race on Sunday. Less Prestigious Accolades: To Matt Mascioli for deciding not to quit his fantasy baseball league despite his shaky performance at the draft.
Tuesday, March 11, 2008
I Thought She Said Maple Leaves
March 4-10
Five runs (T, R, F, Su, M), 20min each. Only got to one yoga class this week, but it was perfect intensity and I can able to replicate some of the poses at home. While the runs are this short it seems like 5 is enough to build strength. That first 20min effort was difficult. The last two were substantially easier. Some of that also has to do with warmer weather and, on Sunday, my first group run since September. Sometime soon I hope to join that Slamfest Coalition.
Five runs (T, R, F, Su, M), 20min each. Only got to one yoga class this week, but it was perfect intensity and I can able to replicate some of the poses at home. While the runs are this short it seems like 5 is enough to build strength. That first 20min effort was difficult. The last two were substantially easier. Some of that also has to do with warmer weather and, on Sunday, my first group run since September. Sometime soon I hope to join that Slamfest Coalition.
Monday, March 10, 2008
Obamadarbadar
In an Obama-esque feat this evening, Matt Mascioli led a tenuous coalition a completely new direction: Kevin's Greenway Slamfest 2008- Reverse. Despite early mudslinging (er, kicking) and impassioned debate, the group held together and opposed Hillary Clinton throughout.
Saturday, March 08, 2008
Tom Church handcuffed to the bumper of a state trooper's Ford
Chunked out a short run with Mattmas this morning- no thanks to Nick or Sherman. Legs appreciated the shortness- given the bushels of mileaj yesterday and the day before: back to back renditions of Kevin's Greenway Slamfest 2008 (back to back = one day then the next day, Biz. Not to say which day). The Slamfest is shaping up to be a solid little- dare I say perfectly medium sized- run. That said, neither Matt/Nick nor myself have any idea how far it actually is or a close estimate of the amount of time it takes to run it. Good, though, to have a nice run with a name to help get through the last snow-covered weeks until Harp-Cee-Dar reopens in all it's 50 minute glory.
Came home to some awesome baked oatmeal and the sweet sounds of the Not A Brarkfest Mix Mix.
Came home to some awesome baked oatmeal and the sweet sounds of the Not A Brarkfest Mix Mix.
Monday, March 03, 2008
Still Out There/With The Coffee Stains
Some of you may have noticed: it's March. I hadn't, really, since today was one of the five coldest runs I've done this winter. Which means that my capacity for noticing the date has been replaced with cautious giddiness; I've done more than five runs this winter.
January - Early February
I kept up the circuit training pretty well about 4x a week for most of January and early February. Then Hamline moved very far away when it got colder in mid-February and I had about a week or 10-days off. During the circuit training I ran a couple 800s as fast as 3:20. These were usually the last of a set 4-6 that started out around 4:10. My longest continuous run was 7:45 when I did 2x1600 with 5min walking recovery on the treadmill. My fastest mile was 7:05. As long as I started out slowly enough, I never experienced any lasting pain in my lower abdomen or groin.
February 19-25
Decided I should start running outside, since that's what I'm most motivated to do and the streets were not too icy. Ran five times (T, R, F, Su, M) for 10min each time. On Saturday I finally had the massage I've probably needed since TCM 2004. I'll try to make that a regular treatment during this rehab.
February 26-March 3
My plan calls for adding 5min to my run each week, and I am nothing if not an honorer of plans. Ran five times (T, R, F, Sa, M) for 15min each time. Also went to two yoga classes, which helped to loosen things up and were not as intense as the core-blasting yoga I was doing last summer.
The pain is still present, which is worrisome. So far, though, it seems like therapeutic pain. Also, I'll ice. I'm proceeding with a lot of caution at this point, but it feels great to be living out these American late night blues.
January - Early February
I kept up the circuit training pretty well about 4x a week for most of January and early February. Then Hamline moved very far away when it got colder in mid-February and I had about a week or 10-days off. During the circuit training I ran a couple 800s as fast as 3:20. These were usually the last of a set 4-6 that started out around 4:10. My longest continuous run was 7:45 when I did 2x1600 with 5min walking recovery on the treadmill. My fastest mile was 7:05. As long as I started out slowly enough, I never experienced any lasting pain in my lower abdomen or groin.
February 19-25
Decided I should start running outside, since that's what I'm most motivated to do and the streets were not too icy. Ran five times (T, R, F, Su, M) for 10min each time. On Saturday I finally had the massage I've probably needed since TCM 2004. I'll try to make that a regular treatment during this rehab.
February 26-March 3
My plan calls for adding 5min to my run each week, and I am nothing if not an honorer of plans. Ran five times (T, R, F, Sa, M) for 15min each time. Also went to two yoga classes, which helped to loosen things up and were not as intense as the core-blasting yoga I was doing last summer.
The pain is still present, which is worrisome. So far, though, it seems like therapeutic pain. Also, I'll ice. I'm proceeding with a lot of caution at this point, but it feels great to be living out these American late night blues.
Tuesday, January 08, 2008
Up In Our Bedroom After The War
Happy 2008!
I am also behind on Christmas presents. Lest my procrastination fool you, 2008 will be a year of BIG CHANGES around these parts. First and foremost, I intend to post chronologically top-to-bottom. Also, I hope to run.
January 1
No running. Attended Gentle Yoga. There were lavender eye pillows. Big, ahem, changes.
January 2-4
Days Off. Busy watching Die Hard and caring about football and game hunting and not supporting Hillary and her lavender eye pillows.
January 5
5min walking WU, 2xMile (9:30, 8:55; 5min walking R), 5min walking CD. Hamline Treadmill. Went about as well as could be expected. There was some pain during the first mile, but it seemed to loosen and the second mile was almost entirely pain-free. Did all of it at a slight incline, which I think helped.
January 6
Day Off.
January 7
"4xCircuit" a la Nick Willis. I'd planned something like 4x(4min run, 1min PU, 1min SU, 1min Obliques, 1min Chair Dips, 1min Lats, 1min Supermans). The running part was OK. Not only am I not Nick Willis, I am not an upper body. So this deteriorated very quickly and I sort of floundered around on the floor of the Hamline track in between my 4min runs. I was close to 8min-pace for those and that was too fast.
January 8
4xCircuit a la Twiggy. 4x(run, 45situp, 20ea oblique, 12PU, 15CD, Supermans).The run intervals were 3, 4, 5 and 6min. I took 6min to complete the upper body stuff each time giving me just over 40min of continuous activity. It was still difficult, but hopefully this will be more sustainable. I like the circuit format because it keeps the runs from being too intense even if I don't do a good job monitoring my pace, and it forces me to pay attention to my neglected-for-5yrs upper body. The pace was better today, probably between 8:30 and 9:00. I opened my stride a little for a couple of laps and my right side still feels restricted. I hope that developing some basic core strength and, later, doing some range of motion exercises will correct that.
It feels really great to run. Rest and caution obviously govern, but stereotyping injury stereotypes won't help me heal.
I am also behind on Christmas presents. Lest my procrastination fool you, 2008 will be a year of BIG CHANGES around these parts. First and foremost, I intend to post chronologically top-to-bottom. Also, I hope to run.
January 1
No running. Attended Gentle Yoga. There were lavender eye pillows. Big, ahem, changes.
January 2-4
Days Off. Busy watching Die Hard and caring about football and game hunting and not supporting Hillary and her lavender eye pillows.
January 5
5min walking WU, 2xMile (9:30, 8:55; 5min walking R), 5min walking CD. Hamline Treadmill. Went about as well as could be expected. There was some pain during the first mile, but it seemed to loosen and the second mile was almost entirely pain-free. Did all of it at a slight incline, which I think helped.
January 6
Day Off.
January 7
"4xCircuit" a la Nick Willis. I'd planned something like 4x(4min run, 1min PU, 1min SU, 1min Obliques, 1min Chair Dips, 1min Lats, 1min Supermans). The running part was OK. Not only am I not Nick Willis, I am not an upper body. So this deteriorated very quickly and I sort of floundered around on the floor of the Hamline track in between my 4min runs. I was close to 8min-pace for those and that was too fast.
January 8
4xCircuit a la Twiggy. 4x(run, 45situp, 20ea oblique, 12PU, 15CD, Supermans).The run intervals were 3, 4, 5 and 6min. I took 6min to complete the upper body stuff each time giving me just over 40min of continuous activity. It was still difficult, but hopefully this will be more sustainable. I like the circuit format because it keeps the runs from being too intense even if I don't do a good job monitoring my pace, and it forces me to pay attention to my neglected-for-5yrs upper body. The pace was better today, probably between 8:30 and 9:00. I opened my stride a little for a couple of laps and my right side still feels restricted. I hope that developing some basic core strength and, later, doing some range of motion exercises will correct that.
It feels really great to run. Rest and caution obviously govern, but stereotyping injury stereotypes won't help me heal.
Subscribe to:
Posts (Atom)
