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.
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January 7
8.5 (1:02ish) River.
Fine. Some definite muscle fatigue in the right calf.
January 8
13 (1:22) River wkt.
2+ WU, 2x 4 mile @tempo, 3min jog rest, 2+ CD.
Surprisingly good workout. Decided on the way down to the river that I would try the workout today, since I have class tomorrow night, and it went well. I ran the tempo portions from Lake St. up and just across Franklin to Pat's 4th mile marker, then back. That makes the first mile downhill, the middle two flat, and the last uphill. Also, the footing was pretty bad for miles 2 and 3, and there was a tailwind on the way back.
23:52 (12:10, 11:42), and 23:21 (11:55, 11:26)
Very pleased with the last couple miles especially. Had a great rhythm going on the flat sections, and felt better during the seventh mile than at any other point. Definitely encouraging.
January 7
10 (1:03:51) tempo loop extended
Returned to Ithaca to find it 60+ degrees. Definitely a change. Definitely helped the run too. Unfortunately not enough, though, as I was still recovering from a lovely two day allergy attack. Thank you Eugene. Anyway...the run was a bit on the tough side as I felt more or less like crap.
January 8
12 (1:15:36) Tempo loop x2
Running in the dark in Ithaca is not a good thing to do. No lights. No shoulders on the roads. No sidewalks. Thus I had to resort to the terribly exciting route of tempo loop x 2. Now nothing against the tempo loop, it is just that I have now run it 3 times in the past two days. Also still feeling the allergy attack. Fun stuff. Tried to throw in a "tempo" 4 miles to celebrate running the tempo loop multiple times in a row, but that got aborted after 3 miles of feeling like crap (17:07 in the interest of full disclosure).
January 9
10.5 (1:09:13) Tour de Ithaca shortcut
Feeling better than the past couple of days. Enjoyed the breeze (25 mph) and the falling temps. Maybe it will be cold again just in time for me to head to Chile. Bummer.
Welcome back Krunchtime!
Jan 9: AM Diagonal 8 59:10. It got chilly again this morning, and I was feelin' a bit underslept so I took it pretty easy. Footing was nice, I was just lazy.
PM: 12 miles, lakes, 1:22:14. First 10 was just chillin', but focused on maintaining good form despite le fatigue. Did some stretching to keep the back and hips happy after the first 10, then did the last 2 miles out and back from the car as a pretty intense fartlek. Not the hardest day of work, but I think it was good for making the legs to remember not to slack off when they get sleepy. Snow in the forecast for tomorrow, so it'll be back to the whining about the pavement. . .bedar. . .
Jan 10: AM MTPO 1:10:50 Felt alright, nothing special. Snow didn't show up, which was nice.
PM: LSCC + 1:20:00. 11 miles, nice and easy. Felt real good, it's always nice to have people around for a change. The 1Ls haven't exactly been pulling their weight over break here, but other than that, no complaints.
Bedar.
Jan 11: AM MTPO 1:07:53. Felt good, good footing, nothing special.
PM: Main Douzaine: 1:26:48. We're getting a lovely little film of snow that makes the underlying ice impossible to see and ridiculously slippery. That led to slow running along some stretches to avoid leg breakaj. Bedar.
January 9
6 (43ish) River.
Easy.
January 10
8.5 (1:00ish) LSCC+
Really more like 8 in an hour, then some strides afterwards.
January 11
8.5 (1:00:15) River.
Before the snow hit.
January 12
18 (2:00) Hamline.
Didn't trust the footing. Listened to lots of country music. Ran at 1% incline, and dropped the pace gradually down from 7:00 to 6:15, which I held for the last 25 minutes. Felt pretty good, considering.
January 13
8.5 (untimed) River.
Quite slow. Easy. Quacked Tony Hoff.
Week:
71 miles, 1 wkt, 18 LR.
Great week. Very happy with the workout and LR especially, but definitely ready for the easier week now. Planned recovery is something new for me... we'll see if it keeps me healthy.
Jan 12: AM Main Douzaine 1:48:46. Faster than it looks. Some sections were pretty icy and snowy while others were great, so there was some faster and some slower. Generally felt fine though.
PM: 35 min up, 4 x 8-900 meters w/ 1min recovery, 17 min down. Did Diagonal 8 and used the road with the warehouses that was all clear for some faster running. For whatever distance, they were 2:44, 2:44, 2:39, 2:42. They were actually pretty difficult, so I think they could have been up to 900 meters long, but 850 would probably be about right. In any case, it felt fabulous, though tough. Not bad considering the past 7 days that included 155 miles might be a new mileaj pr.
Jan 13: AM Main Douzaine 1:48:26. Nearly identical to yesterday.
No afternoon run required. Went skiing at Buck Hill with Rube instead. It was really fun.
Week: 140. Feelin' pretty stoked about the first 4 week cycle here. Next week it's back to 100 with an eye towards continuing to make more runs happen a little faster. Harbedar. Bedar.
Jan 14: AM Threat Level 8 48:44. Rippin' chilly on the parts into the wind. Yikes. Developed some awfully not-warm thighs. Other than that, a real nice, smooth, easy run.
PM: A & W 38:49. Not bad for double pants. Added some layers to what I wore this morning, despite it being 7 degrees warmer and not at all windy. Didn't get cold, but had a lotta clothes to push around. Bedar.
Jan 15: 2-2-1-2-1-2-2. Or so. 12 mile version of the lakes, 15 min warmup, 12 min uptempo, 7 min easy, 12 min uptempo, 7 min easy, 12 min uptempo, 15 min easy. Actually worked out to precisely 1:20:00. Felt good. I kinda hope that I was faster than 6 mins for the fast sections and slower than 7 min for the easy parts, or that it was a bit long of 12, but it doesn't really matter. It was chilly, but not unbearable. Went after work when I picked up my new shoes that Matt Mascioli ordered. So that was nice. We'll see how they roll during the long run tomorrow morning. Bedar.
Jan 16: 2 x MTPO 2:16:38 Splits: 1:10:52, 1:05:46. Felt a bit rough getting going on the first lap. Chugged 1/2 a nalgene of water in the middle and felt better on the second one but had to do some stretching of my lower abs and back. Overall, feel good about it, given that last night's workout took some pop outta the legs.
Jan 17: AM Diagonal 8 57:09. Yesterday and today it's started to get pretty chilly which makes it tough to put much effort into the easy days while wearing tons of clothes.
PM: LSCC + 1:04:26 Over to Sherm's plus 6 miles. Nice and easy, felt pretty good. It still isn't warm out, but it was nice to have some company.
Jan 18: AM MTPO 1:13:07. Pretty darn cold. Not above zero with a decent wind to boot. Did part of the run reverse so was only going straight into the wind for stretches of 30 secs-4 mins at a time. Was moving pretty god by the end of the run, but the first half was wicked slow.
PM: Some people were looking at the house so I drove to the WF and did the 5 mile loop over to the Diagonal trail. 33:08. Felt real good, despite it being -6 by that time. Almost entirely avoided the wind, which was nice.
Jan 19: Warmup over to Enger Park loop, then attempted a rhythm run. Loops are a bit longer than a mile (I hope), went 6:45, 6:30, 6:25,6:37. Was hoping to do 6 of those, but was way overdressed (even though it was -8 and windy) and by the middle of the 4th I was completely drenched and started cramping up. Extended the cooldown to 35 mins to get a full 12 in, or 1:19:27 anyway. I'll give it 12. Bedar.
Jan 20: Cold, -15 degrees to be precise, and windy. Easy 10, down Orange to Skyline Parkway, generally an out and back. 1:11:27. It was quite pleasant, except when going into the wind. Everything else was just peachy.
Week: 100 miles. Good recovery week, feel pretty peppy coming out of that. Looking foward to picking things up a bit next week.
Jan 21: AM Magical Mystery tour in meandering search of the Enger Park Hill Climb 2.055 mile route. May have found part of it. Definitely found some of it. For surely did not find all of it. A nice 10 miler though, 1:08:45. It was almost above zero, too!
PM: Diagonal 8. Snow, but 7 degrees. 57:17. It sorta felt like classes were gonna start tomorrow. Gross.
Jan 22: AM: Main Douzaine 1:31:42. Woof. About an inch of nuisance snow and some cold and some wind combined to make this one just downright slow.
PM: 1.5 up, 4 x 1200 on U of M indoor 3:55, 58, 55, 59 w/200 jog, mile recovery, 4 x 200, 32, 32, 31, 31 w/ 30 sec recovery, 1.5 down, 8 mile total. Felt pretty good. Last time I was on the indoor track, 40 second laps were kinda hard, today it felt real easy and smooth. It was tough to keep from going faster on the first 3. On the 4th one my calves started to tighten up and my legs started feeling pretty crappy--likely due in part to the 12 mile morning run. Anyway, it would have been nice to get in a couple more, but it was probably best not to push things with my calves--they get ornery sometimes. Bedar.
Jan 23: AM MTPO 1:14:52 Better footing, but still some snow. Cold, lotta clothes, and ran pretty easy. Not much to say, other than -2 is starting to feel downright hot.
PM A & W 41:30. Same temp with more wind than the morning. More warmed up from the day though, so running was easier. No major aches from the indoor track yesterday. My right calf is more tender to the touch, but nothing that is noticeable while running, so that's cool. Hopefully it doesn't all get sore tomorrow. Bedar.
Jan 24: AM Main Douzaine 1:23:19. Still cold, but zero wind. It was almost eerie. But the sun was so brilliant and warm feeling that I got over the stillness pretty quickly. Not that I slept in, I just wanted breakfast when I woke up, so I did that, then ran before lunch. With no class until 3:30, I felt like I could do that.
PM: LSCC 9 miler--1.5 mile addition at Jill's request. 1:19:08. Not the fastest, but utterly pleasant.
Well I break the monotony of Biz talking about how cold it is. It's been down right hot down here in Chile. And what with the hole in ozone and all, quite a bit different than I am used to. That said, the running has been pretty decent. Have only been able to get in 5-7 miles a day because of all of the work, but is has at least been enjoyable and consistent. So can't really ask for anything more. Tomorrow though I'll be back in Ithaca and the cold. Lovely.
Nathan, I believe you meant to say "whining" or "crying big elephant tears" about how cold it is.
Jan 25: AM MTPO 1:09:12 Just chillin', feelin' alright.
PM Luniz 33:12 First three miles averaged about 7 min pace, last 2 miles was more like 6 min. Took a while to get rollin', then it was all good.
Jan 26: Main Douzaine + MTPO = 22. 1:24:39, 1:09:something = 2:33:45. Or thereabouts. My memory ain't what it used to be. Not the perkiest run ever, but coulda been worse. Was much better than the last 22 miler. Best stretch was between 2:00 and 2:16 when I started picking up the pace. That didn't last long. Oh well.
Jan 27: Diagonal 8 53:02. Easy Peasy.
Week: 120
Feeling pretty good. Chronologically, halfway through the volume phase. Realistically though, the fun is just about to start. Six weeks of some pretty good trainaj and then it's rest time.
Jan 28: AM 12 mile magical mystery tour of Duluth--the can in the Fitger's building appears to be open 24 hours, which is nice. 1:20:02. Car works.
PM: MTPO 1:09:50. Wore shorts, it was raining. Wait'll you hear the pissing and moaning that the next two days of plummeting temperatures is going to bring.
[Pissing and Moaning]
Recently: Some running. A week with a few days off re: skiing on the north shore. Time working out was equivalent to about 47 miles, which is just about the 50 I was shooting for on my recovery week.
Then a week with three days off re: a cold. 44 miles, including a 17 mile run on Sunday. It was 8 when I started, with a projected high of 41, so I planned a stop at the apt in the middle for clothes ditching. So, 2x 8.5 miles in 59:48, 51:19. Pretty happy with the 6:03 pace for the second one.
Now my knee hurts. Yesterday was 6.5 on a treadmill and today was 5, cutting short to try to fix the tendonitis. The good news is I know what to do. The bad news is I have to find time to do it. Oh, and it's really cold out now, again.
[/Pissing and Moaning]
Jan 29: AM Diagonal 8 56:54. Nice and easy. Chilly and brisk, but not cold.
PM: MTPO rev. + detour past Dominos. Time irrelevant. Didn't get out the door until 9 tonight on account of spending the day in Brainerd for some school stuff. So, the temp was -14 with the windchill hangin' at -40ish. I thought that the headwind for 8 mins was pretty rough and was questioning my decision to do the route reverse, but then when I had some 40mph gusts come from behind and toss me up themain street hill, I felt okay about that. Had planned to do a workout tonight but misremembered how late the track was open. So, I'll have to try to get up early and take care of that in the morning. We'll see how that goes. Bedar.
Jan 30: AM 3.5 warmup, 2 x 22 min on indoor track, 3.5 cooldown. Was using some outside laneaj, but the occasional 200 split indicated that I was holding pretty steady at5:20-5:30. Reversed directions a couple of times in the second one on account of that being a lot of curves no matter what lane you're in. Was contending with the Army and the Marines simultaneously on the first and switching directions was only going to confuse them further.
PM LSCC Ran for a while, then added some more. We'll call it 22 for the day. I can't really complain about that.
Jan 31: AM 15 1:49:16. MTPO Ext into Skyline Abbrev. Nice and easy. Some icy sections on the sidewalks of the Skyline portion and a remarkably slow first couple miles give the run an appearance of being more sluggish than it was. But it wasn't fast either.
PM: MTPO 1:10:39. Didn't get out until post-SAAC meeting, so after 9pm. Which means it's time for sleep now. A good run though.
Feb 1: AM Diagonal 8 53:32. Nice and smooth.
PM Lakes 1:04:42. Slowed up for a chunk of Isles to chat with Papin. Was hammering pretty good the rest of the way--it must be a bit long of 10 on the bikepaths in the winter.
Feb 2: AM Main Douzaine into Skyline Abbrev, 1:49:15. A bit sluggish, but the footing wasn't great either--lotsa ice.
PM: Easy 8, mystery tour of Duluth, 57:59.
Feb 3: 12 miles of hills in Duluth. Woof. 1:20:12. Started in the downtown area and moved west. The first hill one was kinda wimpy 'cause Mesaba gets in the way, so it was only like 2.5 mins. They got increasingly longer and steeper with that last one taking 8 minutes and yeah, wow. Good workout.
Week: 140. No long run, so it was a bit of a pain, but feel pretty good. Moved the first hill workout up a day to take advantage of location and avoid the snow in the forecast.
Feb 4: MTPO 1:15:49. Couple inches of stupidly slippery snow. Pain in the butt. Also forgot about my flat tire on the bike so I walked over to school and back. It actually felt good on the legs, but took enough time that I skipped the evening run.
Feb 5: 3 x MTPO 1:12:19, 1:08:16, 1:06:49. First one was the toughest--there was still snow on the paths, because we'd have to tax rich people in order to provide services. Halfway through I got pissed and spent much of the rest of the morning out in the street rather than on the paths. Some halfway decent path clearaj would have allowed much faster running. Felt great. Pretty stoked about that, then. Bedar.
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