Solidarity

Our Band Could Be Your Life

2008-11-16T14:32:00.000-08:00

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!

It Feels Like Years Since It's Been Here

2008-11-04T16:16:00.000-08:00

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.

From a bridge on Washington Avenue, the year of 1972

2008-10-05T16:42:00.000-07:00

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...

Let this be my annual reminder...

2008-09-07T21:05:00.000-07:00

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!

'Cause Everybody Hates A Tourist

2008-09-04T08:24:00.000-07:00

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.

Dontcha know that it's in-sane?

2008-08-18T20:09:00.000-07:00

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.

Me and my friend saw a platypus

2008-08-04T20:40:00.000-07:00

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.

Don't say we saw angels/they'll send us straight to the church

2008-07-27T14:12:00.000-07:00

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.

It's mostly pretty nice, yeah it's mostly pretty alright

2008-07-16T20:43:00.000-07:00

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.

Bang Ba-Bang Ba-Bang Ba-Bang Diggy-Diggy

2008-07-07T20:28:00.000-07:00

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.

New Challenge

2008-07-01T20:00:00.000-07:00

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.

You - You look a bit like coffee

2008-06-26T07:20:00.000-07:00

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...

Do not/Tell me I've changed/You're just raising your standards

2008-06-05T07:05:00.000-07:00

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.

Hold the Fort

2008-06-04T18:44:00.000-07:00

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.

100

2008-06-01T18:21:00.000-07:00

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.

Dub Duce Dub

2008-05-27T20:00:00.000-07:00

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.

eazy day

2008-05-17T07:43:00.001-07:00

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)

I am adding five more colors/but

2008-05-11T21:29:00.000-07:00

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!

looking at myself in the same dirty mirror

2008-05-08T19:59:00.000-07:00

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?

This is noooooot a test

2008-05-05T20:01:00.000-07:00

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?

Matthaee, Nicola, nisi venietis vobis dicam me hunc cursum fecisse etiamsi non fecero.

2008-04-29T20:17:00.001-07:00

Jackson Bryce is the shit.

The way you look when you have got a story to begin

2008-04-27T15:08:00.000-07:00

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.

Every moment points towards the aftermath/Yeah-ah-ah

2008-04-21T10:05:00.000-07:00

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.

the turkey is supposed to represent "fitness"

2008-04-14T20:15:00.000-07:00

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

2008-04-14T20:03:00.000-07:00

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.

Which would make it a day off

2008-04-03T20:18:00.000-07:00

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.

Eating French Fries By The Dock Of The Bay

2008-04-02T07:29:00.000-07:00

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.

Let your boyfriend deal with the dealers.

2008-03-18T17:27:00.001-07:00

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.

I Thought She Said Maple Leaves

2008-03-11T08:40:00.000-07:00

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.

Obamadarbadar

2008-03-10T20:04:00.000-07:00

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.

Tom Church handcuffed to the bumper of a state trooper's Ford

2008-03-08T12:52:00.000-08:00

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.

Still Out There/With The Coffee Stains

2008-03-03T19:54:00.000-08:00

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.

Up In Our Bedroom After The War

2008-01-08T19:14:00.000-08:00

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.

Storm of the Century

2007-12-01T12:43:00.000-08:00

Ran around Isles with the Scholis and Sherm during what some have called the "Storm of the Century". Those folks tend to refer to most weather as the Storm of the Century, though, as Nick and I discussed. I do have nice new shoes which is probably what enabled me to complete this epic run. Thanks Matt.

Don't Need To Hold My Hand/Just Walk With Me Tonight

2007-11-28T21:41:00.000-08:00

Of Late

Today marks 10 weeks since I've gone for a run. It turns out that if you set me down, my body will probably just intuitively stay put. There have been some sit-up fits, some push-up starts and some biking in place. But for the most part the stationary bike has been the Metaphor in the Corner of my living room.

So tonight, I just walked with me, disguised as a head-bobbin' nobody. Wearing running shoes, a wind brief, hind pants and hind shirts underneath some faux-carharts, a sweatshirt, jacket, hat, ipod and glasses, my eyes teared in the wind. The skyline was as crisp as the air. And I wore my pedestrian disguise to the base of the Metaphor in our Corner of the world: The PPHC.

As with many epic peaks, the trek to base camp is nearly as brutal as the climb itself. This is especially true if base camp sits one and a half miles below your residence. But man does not create bases and summits and the PPHC cares little if strong winds toss descending travelers from the Franklin Traverse into the Great Mississippi Crevasse. I leaned into the wind and prayed that my be-socked hands would be nimble enough to catch the Traverse rail should an icy blast catch me off balance.

Pete was singing when I reached base camp; "They buried William in the old church-yard..." The words made scarcely an imprint on my frozen brain as I raised my eyes to the slope. I lifted a stony foot and moved tentatively ahead. Again. Again. And then faster. Again. For about a minute, on the Frozen West River Pitch of the PPHC, I ran.

It was not bad.

Harp-Cee-Dar

2007-11-09T21:41:00.000-08:00

So I've got this new run. Harp-Cee-Dar. It involves Cedar Lake if you can believe it. It's about 50 minutes and has done a good job of getting me out the door consistently. Running is so much easier when you have established routes. I don't think I do that enough here in the city. I tend to just sorta run here and there. As it says in the good book, familiar routes are way easier mentally. Makes ya miss Northfield and the huge library of runs there.
Or maybe it's just tougher to get out the door these days because I'm lazy. Anyway, the past couple weeks have been as consistent as I've been in in long time.

Tuesday night run

2007-11-06T19:32:00.001-08:00

Ran with some hombres. Very fun.

New Subject For Variety

2007-10-31T05:04:00.000-07:00

Went for a run with Biz and about six future lawyers yesterday. I feel like there's a joke to be made about that.

He'll have to come up with seven grand some other way

2007-10-05T10:43:00.000-07:00

September 20 - October 5

Off. I got antsy one day and went out for a short bike ride on the river. That was pretty relaxed until someone driving a Ford Compensation pickup got angry with me and I discovered that on rare occasions my body responds to external stimuli. Caught him and the rest of rush hour on the Franklin Ave bridge where they were struggling to hit 5:20s. I suggested he take his truck over to the track for some 200s, declined his invitation for a more intimate encounter and took off.

Met with the surgeon two days ago. I was all like, "Should I have surgery? I'll give you ten bucks and my tennis shoes." But he told me, "You know, you gotta dance with who you came to the dance with." Which means we're not adding a mesh lining to my abdominal wall. Yet. First I'm taking 12 weeks off from "heavy training" to see if it heals itself. My rehab plan, basically, is to power up and proceed to jam, man.

Shortly after my surgical consultation I had a similar consultation with the last notch on my brown belt. We agreed that during the next few months it would be best for both of us if we took some time off to try and gain some perspective. I've been on a few dates since then, mostly with the second-to-last notch. I ran into the last notch a few times and we even ended up having a dinner together. Needless to say, that was pretty uncomfortable.

All of which makes me extremely glad I didn't decide to enter this weekend's US BMI Championships. Some fatties are scared of Abdi, with good reason. Based on my knowledge of each athlete's torso I predict it comes down to Abdi, HDLN, and an even darker horse. Sorry, Biz.

And I'm the boy that passes through these towns

2007-09-18T20:32:00.000-07:00

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.

Showered and Blue-Blazered

2007-09-06T09:47:00.000-07:00

September 3-5
4mi, Off (yoga), Off.

People are always coming up to me on the street and saying, "Tom, we love your work on the blog. It's just, well, sometimes we want to read a heartrending description of the General Difficulties you face each day as an unassailably attractive 25 year old white male in the midwest blessed with social grace and the genius of soul-defining wisdom." It happens all the time.

September 2

Day Off. It's worth remembering that weeks are artificial units of trainaj and that one does not automatically recover because it is Monday.

Week: Weak. 48mi/5days.

September 1

21mi, 2:20ish. 12-13up, 5@MP, The Rest down. All on the TCM course w/Dan & Nick. Sherman made the more reasonable decision to sleep until 3 or 4pm. Picked it up with Dan when we hit the river: 6:11, 6:08, 6:03, 5:59, 5:58. It got hot and we packed it in. Dan was chipper enough to bound on the cool down. I was not.

August 31

10mi, easy. Run Rabbit w/Gehring. Felt decent.

August 30

4mi, Shortcut Untimed. My cup runneth over.

August 29

9mi, wkout. 4mi WU, 2x1600m @T, 3mi CD. The stands at the U's track were about 1/4 full for my planned 6x1600m effort. Such is the blessing of greatness. Alas, the blessing failed to extend to my physical prowess, and my fans turned on me. So fickle, the commoner. Quickly uninterested in my Human Struggle, they chose instead to watch the glittering marching band in the parking lot behind the track. I writhed to 5:37, 5:36, 83s and looked, gasping, to the vacant heavens. Faintly, masked by the horns and drums and stomping to my right, a child applauded. It was not hopeful, but it was a good thing. I think it is maybe the best of things.

August 28

Day Off. Litigating.

August 27

4mi, Shortcut Untimed.

oooooo, oooooo, oooooo, la-la-laa

2007-08-27T09:27:00.000-07:00

August 26

8.5mi, LS8+xtra. A beautiful evening, and I felt better than I expected after yesterday's effort. The sun was even with the tops of the buildings downtown, but beaming up and over them through the clouds. Lovely.

Week: 61/6days. Solid week with an encouraging long run/workout. Need to aim for another workout and some more core work in the weeks to come.

August 25

21.5mi, 2:20:15 (6:31/mi): The Miscalibrated 22, w/Biz. Ran up to Washington and down to Minnehaha for just over 8mi of warmup before running the "out" portion of Pat's course. 10mi in aprx 59:50; splits: 6:19, :04, :09, 5:55, 6:01, 5:57, 11:46, 5:52, 5:47. Had a good rythym going but felt a little fatigued by the final tempo mile. Would have been more encouraged if I hadn't been 18mi into a 22mi run and still almost 6mi from home. Fortunately, as we slogged along wondering if running parallell routes would make things shorter, Owen Hanley pulled up to save us what would have been three very painful miles.

August 24

5mi, West Side Five. Legs felt very stiff. Some pains in places I wish I didn't have pains.

August 23

5.5mi, Road to Nowhere. I was angry about something. Now I can't remember what it was. Whatever it was, my Committee on Anger Management decided the best way to handle it would be to run 10mi hard. Splits were something like 6:10, 6:01, stretching break, 7:15, nap. Excuse me.

August 22

12.5mi, Como Relays. 5.5mi WU, 4xMile (5:24, 5:41, 5:40, 5:45), 3mi CD. Teamed with Shaw and placed 9th, only two behind Hooley running 8mi continuous. Not exactly uplifting. Trees are down all over the place, and the new course has more twists, turns and short steep hills. Thought I was late during the warmup so ran it too hard. Then harbored thoughts of catching Hooley during the first mile. Over the final three intervals I just tried to stay relaxed and hold it steady. Felt moderately comfortable. Hard to hold it steady when half your friends are dead already...

August 21

8mi, 56:30. LS8 w/Biz. OK run. Very humid and didn't feel great, but had Biz to drag me through 8.

August 20

Day Off.

Obeying stop signs and curing diseases

2007-08-20T07:05:00.000-07:00

August 19

9mi, 1:04ish. Iron Bridge+Upper Arb. Nice slow run with Sherman on a gray and quiet Northfield morning. Felt surprisingly good. Might have been pastoral if Sherman hadn't been there...

Week: 66.5/6days. 1hr of yoga. A little bit below what I'd planned, but I'm very happy with it.

August 18

24mi, 2:50:11. Pig Farm Extended into Ole 8 Reverse into Dundas, Baby, Dundas! Reverse into Ambroe Mile. Epic. Starring: Schrades, Shermanimal, Bizyah. Appearances By: Chapel, HDLN. Introducing: Health Care, The Constitution, Grey's Anatomy, Conservation. Picked it up with Schrades and Biz during the Ambroe Mile and was surprised by how much I had left. Fantastic run on a rainy August morning before the wedding.

The obvious slabbaj shout out: To Phil and Jill, tougher than the rest! Congratulations!

August 17

7mi, untimed. LS8. Quick run before driving out to the Boonies to watch Phil rehearse his dinner.

August 16

4mi, 30:00: Magical Mystery Tour for Phil's Bachelor Run. Tacked on about 7 or 8mi worth of cross-training in the form of a Stadium Shower Titanic Song. Enjoyed a Tremendous 12 with 12+ tremendous fellahs.

August 15

18.5mi, 2:06ish (workout): WU, 3x1600m (60s R), ~9mi in 60min, 2x1600m (60s R), CD. Good workout with Biz and Sherman. 5:36, :38, :36, :36, :33 for the 1600s, which felt like threshold. Slower than my 2004 efforts, but also had less rest and was probably not as honest about threshold pace. Best of all, I begain to feel stronger over the last 15-20min of the run and then during the final two 1600s. Accellerated easily over the last 200m on the last interval, but paused too long to chat with our adoring fans and stumbled on tight legs back to Prospect Park.

August 14

Day Off

Sail away ladies, sail away!

2007-08-10T21:43:00.000-07:00

August 13

4mi, Shortcut untimed. Very sore. You'll never believe this, but Lundstrom passed me. That's how sore I was.

August 12

21.5mi, MDRA 15K. Short warmup, 15K in 53:19, 11mi CD. First race since the New Prague disaster and I'm encouraged. Only a few seconds slower than last year's effort, and I felt comfortable and in control the whole way. Pace splits for the three loops: 5:46/mi, 5:45/mi, 5:41/mi. Has me excited for City of Lakes. Huge Slabbaj Shout-Out to Dan and to Merchant for two outstanding races!

Week: 61.5mi/6days. Good week, especially considering the travel.

August 11

4mi, Shortcut untimed. Very humid pre-meet.

August 10

9.5mi, Ford-Franklin. It would have been 10mi but for some pressing intestinal obligations. We'd gone to the Angry Trout for lunch. I'd ordered the Lake Trout of Unspecified Mood. In hindsight, "Unspecified" should not have created ambiguity.

August 9

10mi, Hwy 61 Revisited. Ran to and through Grand Marais (Downtown GM split: sub-2:00) before exploring the Gunflint trail a little bit on the way back. Exploration was uphill, so it did not last very long.

August 8

10mi, workout. 1mi WU out where I get my killing done. 2xBirch St. in 11:52 and 11:56. 1mi CD where we just put some bleachers out in the sun. Birch St. is a 2mi hill that begins by destroying your soul and finishes by destroying your legs. Dan and I discovered it in 2004 and did this same workout (11:59, 11:52) though possibly with a different end point. Crushing workout, but encouraging to see that times were comprable to the higher volume marathon training from summer '04.

August 7

Day Off. Performing emergency shuttle service to dentist in Duluth.

August 6

6.5mi. Superior Hiking Trail. Similar, but I was more prepared for the vagaries of space/time. More hiking, too.

August 5

10mi, Superior Hiking Trail. Actually ran on the ski/snowshoe trails that weave their ways in and around the SHT and evidently comprise their own dimension. There are lots of signs to direct you properly; so many, in fact, that I started ignoring them and just ran what felt like "out" for about 40min. The "back" route, then, took 5min. Take that, Einstein. Added on over the hard basalt shores of Lake Superior. Also did some hiking up the Gooseberry River, where we discovered gooseberries.

Week: 60mi/6days. Respectable, but only because I crammed in two long runs. Will work on some better distribution next week.

August 4

4mi, untimed. Midwest Mountaineering & other errands. Quck run before heading up to the north shore.

August 3

20.5mi, workout. Did a short morning shakeout to wake up, then went long after work. Ran what Biz accurately called Gawkah for just over 10mi of warming up before meeting Sherman and Nick at the UMN track. Ran continuously at 5:50 pace while Sherman and Nick ran intervals. Felt very smooth and comfortable for just under 5mi and then it felt like the heat smacked into my head all at once. Hung on for about a half mile of that, but cut the workout short when I started seeing a slideshow of Sherman's back.

August 2

Day Off. Don't recall why.

And I wanna go home...

2007-08-02T21:37:00.000-07:00

August 1

4mi, Shortcut Untimed. One of the many fortuitous routes fellahs ran today.

July 31

4mi, Historic Philly. Quick run, with cheese steak in stomach, with trash in legs, with excitement for another rendezvous with Philly's friendliest friends and Philly's gelatoist gelato.

July 30

17.5mi, Schuylkill River, 1:56ish. Route courtesy of PDA. Tough run. Felt good, almost cleansing on the way out. Turned around after a 5min stretch on rocky trails a la the West Hartford Resevoir, climbing a gigantic hill that spilled out of the woods on to a secluded softball field. Stretched, turned around, and tried to pick it up. Hit the wall after about 4mi (26ish minutes). Had been very dehydrated, and stopped at a fountain. There was little starting after the stopping, and two walking breaks knocked this down from 18mi. Cathartic to run myself into the ground, but somewhat discouraging. Joel and Taylor erased negative thoughts soon thereafter with trendy Mexican food and gelato.

July 29

Day Off. Not happy about it.

Week: 42mi/5days. One decent workout, one bagged workout, no long run. Roar.

July 28

4mi, Old Town, Independence Park. Planned to go anywhere from 4-18mi exploring the Old Town/Delaware River river but only made it 3mi before getting distracted at the National Constitution Center. Bolted back to the hotel, grabbed wallet, bolted back in time to towel off in the bathroom and see The Devil Came on Horseback advanced screening. There are no words. Posting about it opens me up to the same critique leveled at Richardson and Biden. I'll do it anyway.

July 27

6mi, Schuylkill River. Out 'n' back on Philadelphia's version of the river road. Ran past but did not summit the art museum steps. Also ran past the Train To Garbage Town and tons of friendly friends, of which Philly seems to be Phull.

July 26

Day Off. Happy Birthday (and run) to Dan.

July 25

13mi, non-consecutive. 2mi in the morning with Boulder. 11mi after work, attempting an 8mi tempo. That got cut to ~3mi when the heat caught me.

July 24

4mi, Untimed. Dragging Boulder through the July.

Step out like a blond steps out of a car

2007-07-24T13:08:00.001-07:00

July 23

14mi, Untimed. Did a 2mi jog with Boulder in the morning. After work did 8xHill on the WRR under Franklin. Ran with Sherm and Reub and made it my goal to keep my face and shoulders relaxed for the whole thing. Also wanted to stay well within myself for most of the workout and did. Timed the first one (2:49) and then ditched the watch and went by effort. Sherman reported times for 2-8 as 2:51, :52, :48, :43, :43, :36, :28. Finished feeling strong, relaxed and focused. Need to do more workouts like this.

July 22

4mi, Untimed. Still easy with Boulder. 1hr of yoga.

Week: 53.5mi/6days, 2hrs of yoga. Missed a few miles over the first few days of the week, but got one good workout, one so-so workout and a good long run. So I'm happy.

July 21

16mi, 1:47+. Doughnut Run (Past Melo Glaze, around Nokomis & back). Felt pretty terrible and probably only would have made it 6-8mi without Schrader/Dan/Biz. Instead got a solid long run and picked it up for 2.5-3mi at 6:00-pace towards the end.

July 20

10mi, Como Etc, Untimed. Easy Run with Sherman. More difficult with the addition of Boulder late in the run. I was towed along as Sherman and Boulder settled -or aggravated- a score I hadn't known existed.

July 19

4mi, Untimed. Easy with Boulder.

Life is like a song

2007-07-19T09:12:00.000-07:00

July 18

11.5mi, 1:11:42 (Wkout): WU, 6mi "RR", CD+. Plan was to try a 6mi progression run with splits at 6:20, :10, :00, :55, :50, :40-45. Instead hit 5:55, :54, :52, :52, :42, :42 out and back on PR's miles 6-9. After the first two miles were fast I decided just to hold pace and try to negative split over the last two miles, and that worked. The first 4mi felt very relaxed and controlled and only the last half-mile was difficult. I'm encouraged by the fact that I can run 5:50s with relative ease but now that I have a better sense of pacing I want to do this workout again and focus on hitting the correct splits. Watched Boulder stoically fend off an attack on the cool down.

July 17

8mi, Untimed Wkout (4xWeissman K). Not sure what I was thinking. Taking Monday off complicated my plans for the week, so I thought I'd cram in an easy workout. Then I thought it would be easy to run 6xK on the river road over by the Weissman. Not the case. These start downhill for 400-600m depending on which way you're running, then finish uphill for the balance like the cemetary hills in Northfield. Sometime when I'm fit and it's less humid this will be a great workout. Today I was taking full walking recovery between each one and packed it in after 4. Did the last 2mi of my cool down with Boulder. Also 1hr of very sweaty yoga.

July 16

Day Off. Exhausted.

July 15

4mi, Untimed. Legs sore from trying to keep up with Turner and Shankman's son on the dance floor. Ran down Forsyth in St. Louis hoping to find something recognizable. Found one of the high school kids who kept sprinting past us on our run the day before. Sprinted past him and hoped the hotel was close. It was.

Week: 44mi/6days. Not what I'd hoped for, but decent considering the busy week.

July 14

Tremendous 12, Untimed. 2xForest Park Loop in St. Louis with the Fellahs: Tim McMurry, Mark Schroeder, Turner, Schutz, Hinckley, Painer, Sherm, Paul, Hools, the Brodeo, and of course Dan Schofer on his last run as a bachelor. There was baitaj and switchaj, credit cardaj and wrestlah/sprintahs, and from the groom-to-be, pace concernaj. Abslabloutely fantastic. Congratulations yet again to Schof and Marie!

July 13

4mi, Untimed. Beautiful early morning loop past the Star Tribune, over Boom and Nicollet Islands and back to Sherman's. No Sherman on the run.

July 12
Day Off.

Tryin' to hold on to the quarter notes...

2007-07-11T21:09:00.000-07:00

July 11

~11mi, 1:17:04 (Mystery Fartlek): 15min WU, 40+min Mystery Fartlek, CD. Thanks to Dan for planning the workout. I love the mystery fartlek and today was no exception, despite/because of some human error and some Ruben. Legs felt very stiff and unresponsive, and I had trouble relaxing and focusing. Looking forward to more group workouts to work on that.

July 10

4mi, Untimed. Unremarkable. 1hr of yoga. Pullups on the bridge.

July 9

9mi, Untimed. ~1.5mi WU, ~7mi with 1mi On, 1mi Off, ~1mi CD. Ran down to Ford St. and basically did 4xmi with 1mi rest using Pat's mile markers starting at 6.0. Mile 8 continues past Ford and I crossed, so I had to approximate that one. Rest was short before I started up again on the West Bank at mile 1.0. Goal was to keep the shoulders relaxed and to stay focused running close to threshold, and that went very well. 1hr of yoga after.

I like cold beverages

2007-07-09T08:59:00.000-07:00

July 8

Day Off. It's unsurprising, but on July 3rd plaintiffs in Lynn, Massachusetts filed what is likely the first of several challenges to school assignment programs in light of the Supreme Court's decision on June 28th in Parents Involved. There's been a lot of chatter about whether that decision flips Brown on its head. Some of it is academically intersting; most of it is practically irrelevant. The closing paragraph in the Lynn plaintiff's brief shows why:

The rights established in the Court’s Parents Involved decision should be given effect “with all deliberate speed” and without the kinds of delays and obfuscations that accompanied the implementation of the right protecting children from de jure segregation in public schools that was announced in Brown v. Brd. of Ed., 349 U.S. 294, 300 (1955) (Brown II) (requiring the defendant school systems “to admit to public schools on a racially nondiscriminatory basis with all deliberate speed”). See, Griffin v. County School Board of Prince Edward, 377 U.S. 218, 234 (1964) (“The time for mere ‘deliberate speed’ has run out”).

So should we call in the National Guard for this effort, too?

Week: 42mi, 1 wkout. Only 1hr of yoga bc of some sickness on Friday and a closed studio on Sunday.

July 7

12mi, Fishouse Untimed. Good run with HDLN a couple hours after Sherman's bedtime, longest in about 6 weeks. We discussed some of the things that provoke our anger. Then we slowed down.

July 6

3mi, Untimed. The game's name is Recovery.

July 5

9mi, Untimed. ~2mi WU, ~5+ too fast through Kenwood and around Isles, ~2mi CD. At once humbling and encouraging for the first workout since May. Ran about the first half of the uptempo portion at a pretty steady pace and felt relatively comfortable. Picked it up to catch Dan, finished Isles with him and dropped off a lot going back up the hill through Kenwood to finish. Dan's pace estimates suggest that 6/mile was comfortable and that 5:35-45/mile was very uncomfortable. Fair enough. Very glad to have Dan's and Sherm's company.

Forcin' a light into all those stony faces left stranded on this warm July

2007-07-05T08:19:00.000-07:00

July 4

6mi, Untimed. Coincidental Six, which will be the new name for West Side Five + xtra. Ran into another Church, and we soon met a fellow runner wrapped in the stars and stripes. He introduced himself as State. We did not run together. Also, pullups.

July 3

4mi, Untimed. Very slow. Possible causes: humidity, slowness. Also 1hr of yoga.

July 2

8mi, LSCC. Untimed. Too rambunxious for Betsy.

July 1

6mi, West Side Five + xtra. Untimed but very slow after yoga.

Week: 30mi/6days. 6hrs of yoga. Didn't really have a long run or a workout, but it's early yet. Will try to keep up with the yoga aprx 3x a week.

June 30

6mi. Como & Back w/BD. Good, easy run.

June 29

Day Off. Shocking, I know.

The distant future. The year 2000.

2007-06-28T10:13:00.000-07:00

June 27 - 28

6mi and 4mi, some yoga, some pullups, and some sore shoulders. This morning especially felt faster than I've been running lately, a sensation confirmed when I arrived back at my apartment in 1896. Like usual, I had to wade through four squeamish old white dudes and an indignant black man to get to my coffee. One hundred and eleven years of time travel gave me a few spare minutes before I had to leave for work, and I listened to their deliberations:

Elaine: Well, what do you think?
Jerry: What? About you datin' a black guy? What's the big deal?
Elaine: What black guy?
Jerry: Darryl. He's black, isn't he?
Elaine: He is?
George: No, he isn't.
Jerry: Isn't he, Elaine?
Elaine: You think?
George: I thought he looked Irish.
Jerry: What's his last name?
Elaine: Nelson.
George: That's not Irish.
Jerry: I think he's black.
George: Should we be talkin' about this?
Elaine: I think it's OK.
George: No, it isn't.
Jerry: Why not?
George: Well, it would be OK if Darryl was here.
Jerry: If he's black.
Elaine: Is he black?
Jerry: Does it matter?
Elaine: No, course not. I mean, I'd just like to know.
Jerry: Oh, so you need to know?
Elaine: No, I don't need to know. I just think it would be nice if I knew.

The coffee wasn't that good, either. Kind of weak, and it was hard to tell if the dull ache in my brain was because I hadn't bothered to use the french press or from squinting at what my guests ultimately concluded:

Close your eyes. Picture a convict. What's he wearing? Nothing special. Baseball cap on backward, baggy pants. He says something ordinary like, "Yo, that's shizzle". Now slowly open your eyes again. Who are you picturing? A black man? Wrong. That was a white woman. Surprised? Well shame on you.

No drum machine can make a beat like that

2007-06-26T07:45:00.000-07:00

June 26

4mi. Same. Morning again. Today's run followed last night's inaugural yoga class and I felt much better than I expected to after contorting myself - good enough that I'll go back for the rest of my free week. Spent much of last night's session very confused. Spent the rest of it sweating.

June 25

4mi, Shortcut Untimed. Yeah, my watch is in Duluth. And that's fine. I'm thinking about a no-watch-til-August experiment. Also starting to run in the morning (finally) this week.

June 24

4mi, Shortcut Untimed.

Week: 24mi/5days. Will add a day and maybe a workout next week.

June 23

8mi, Untimed. Ran around Isles with the Fellahs. Legs stiff but not dangerously so.

June 21-22

Days Off

June 20

4mi, Shortcut Untimed.

Pumping someone else's blood

2007-06-20T10:19:00.001-07:00

June 19

4mi, Shortcut Untimed. Felt great. Since I started running again I've been finishing this loop by crossing the pedestrian bridge over 94 and doing 5 pullups. So I did that today, too.

June 18

4mi, 27:50 (6:57/mi): Shortcut. Legs felt good, upper body did not, likely because of a large late lunch. Ran Pat's third mile in 5:39 mostly out of curiosity.

June 11 - 17

Ran 14mi in 4 runs (Monday, Thursday, Friday, Saturday). Shin pain ranges from zero to a dull ache that does not affect my stride. I need to prioritize stretching and core work and take the recovery slowly, but running started to feel normal by the end of the week. Congrats to all Grandma's and GB racers for running tough on a hot day. Slabbaj Shout Outs to Dan (Chapel, not Digger)(1:12:32, PR by 4+ minutes) and the Shermanimal (3:05:50, PR by ~25 minutes).

June 5 - 10

Ran for 15min on 6/7 to test the legs and so I could say I started training for TCM 4 months out. Felt out of shape, but no pain in the shin. Ran for just over 30min on both 6/9 and 6/10 with similar results.

And I still go...

2007-06-05T10:05:00.000-07:00

May 25 - June 5

Some biking, including an impromptu race around Lake Harriet against a much faster individual. Some hiking up north. Some occasional sprinting across streets in downtown Minneapolis. Starting to think it's getting better all the time. But I don't expect to be racing at GB.

Taking the time for a number of things that weren't important yesterday:

1) Some front page congratulations to SCRC for their second consecutive Woods to Water victory. Congratulations also to the SCRC members who ensured that we had a team at Lake Nokomis on Memorial Day - one outright PR (Merchant), 3 post-collegiate PRs (BD, Sherm, Giggles), one season best (Mad Dog).

2) Sgt. Pepper was released three years after Congress passed Title VII. Forty years later, if you used to be cruel to your woman, it turns out she can't complain.

Water is gasping for your mouth

2007-05-24T17:50:00.000-07:00

May 24

1hr Bike. Plan to spend the next week or so hitting the ol' XT. Also did some good lifting tonight. This post is mostly an excuse to address all of the various business that needs addressing. Joel: Yes, please, run with us! Are you still registered with Lundgren Ford? Have you considered the myriad benefits that might come your way as a member of SCRC? Among others, you wouldn't have to run for Lundgren Ford.

May 23

Day Off. Huge Slabbaj Shout-Out to Dan Schofer, voted Cornell College Coach of the Year by the athletes! Along with a crop of recruits that will basically double the size of both teams, his female athletes notched school records in the 1k, 1500, 3k, 5k and 10k. Nice work Schof!

May 22

2mi. Ouch. Stopped after a mile and stretched a bunch. Then ran home. Hot spot low on the right shin that I'd not discovered on previous inspections. Lengthy analysis omitted. Will seek out docs.

Division One

2007-05-23T11:38:00.000-07:00

So I'm riding my bike across the Hennepin bridge today when I see up ahead of me this dude on a tiny little scooter-type thing. He's screaming along on it at about 15 mi/hr, lazily smoking a cigarette in his left hand and twisting the hell out of the throttle with his right. The scooter-type thing looks like it's designed to fold up and fit in a suitcase, with an oddly tall handlebar and comically small wheels. The situation is Kia-esque.

Much as I want to express my contempt by just Lance Armstronging the hell out of the thing, my one-speeeder is still nosily dragging a few gear teeth on the side of the frame, and I'm worried that the clanky-rubbing sound is going to steel my thunder. So I fall back to plan B and ride right behind him ostentatiously scrutinizing this scooter-type thing on behalf of all onlookers.

As we hit the end of the bridge, the light ahead turns red and we both stop, me still right behind him. As he senses me and turns around, I give him my biggest "Yup I'm checking out your funny little scooter-type thing" grin. Encouraged by my affability, he shakes his head solemnly at the nearby cars and proclaims, "Lot of d$@#*e bags on the road."

"Yeah, man, it's terrible," I agree.

At that moment the light changes, the cars move, and his scooter-type thing coughs unresponsively. He angrily begins kicking at the chinsy plastic sides and cursing as I ride off, the commotion drowning out the sound of my dragging gear.

Oh and I'll probably go running today.

Schrader wins Tour de Minnesconsin

2007-05-22T13:22:00.000-07:00

Phil Schrader looked fresh in his first major challenge of the season, as he cruised to a first place finish in the "Tour de Minnesconsin." Schrader radiated poise, leading from start to finish on the grueling four-stage, 290 mi. course. "You'd never even know he was racing," remarked one onlooker during a one of the leader's frequent stops to eat, pee, or just sort of look around.

This year's Tour de Minnesconsin led off with the traditional 50 mi. individual time trial from Minneapolis to Northfield, MN, before setting off for the Wisconsin boarder. In the first leg of stage two the field battled a sharp cross wind to Cannon Falls at which point the entire pack took advantage of the shelter afforded by the Cannon Valley trail and flew on to Redwing. There Schrader, the savvy veteran, shocked fans by stopping to cook lunch in the city park and read the first chapter of Don Quixote. By the end of the stage, across the river in Stockholm, WI, the gamble had paid off and Schrader retained the leader's blue jersey-- despite two Mother's day phone calls and a stop to read about "Maiden Rock" en route.

The only signs of strain in four stages of brilliant riding came the following day in the challenging Stockholm - Chippewa Falls leg. Heavy winds, cool overnight temperatures, and a pair of not really very insulating trash bags led to a very early start for the field. Schrader looked solid though the rolling hills to Durand and also on the hot, flat run into Eau Claire on the Chippewa River Trail. The last bit of riding, from Eau Claire to Chippewa Falls, proved the toughest of the day, perhaps of the entire race. Afterwards a frustrated Schrader vented his frustration. "I mean, you think of the two cities as basically connected, right? But then you hit Eau Claire and find out that there's really no good way to get to Chippewa. I want to thank Google Maps and my brother Drew for their help in the last 15 miles or so."

The entire field was treated to a rest day on Tuesday and the generous hospitality of Nate and Brianna soon-to-be Henderson. "We're always happy to help out, it's a great-- but really pretty stupid-- event which gives us a good excuse to go out to dinner," remarked the couple.

Schrader rode unchallenged on the fourth and final stage from Chippewa Falls to Winona, MN, on a beautiful route that followed the Buffalo and Mississippi River Valleys and culminated in a trip to the Winona Hospital-- where Schrader's mom works. The rider celebrated his win with a relaxing couple of days in nearby La Crosse, WI, several dog-walks, cups of coffee, and bullshitting sessions with his folks, before hopping the train back to the cities.

The win couldn't have come at a better time for the rider-- just weeks after training partner and Slab City manager Tom Church's stunning decision to cut Schrader from the team's Woods to Water squad. Said Churchie, "We hope to see Phil looking fit and strong come fall at the TCM, but right now I wouldn't trust him with a trip to Target, let alone three 5k legs in the Chaquamanogonnaworkhereanymoregan." Schrader refrained from commenting on Church's comments, but did bore reporter's ears off with a multi-digressional, unprovoked speech on organizational dynamics, beauty, and watchmaking.

All Wrapped Up In Some Video Booth

2007-05-21T18:46:00.000-07:00

May 21

4mi, 27:50 (6:57/mi): Shortcut. Felt un-fit. Legs felt ok, but occasionally still felt the shooting though my shins and tightness in my hamstring. Taking it slow.

May 14-20

Took the week off, basically. 5mi easy with LSCC on Tuesday and an attempted run on Wednesday was the only running. Lots of icing, a little less stretching and some hoping that I'd be recovered when the week was over. Held steady on Friday before Hooley took off to score big in Denver and Sherman failed to heed Jackie O. St. Peter had me on the cue...Etc. Gigantic Slabbaj Shout-Out to Jill McKiernan for her 3:28:13 PR at the Green Bay Marathon!

Drugs and wine and flattering light

2007-05-13T20:30:00.000-07:00

May 13

Day Off. Obviously, I am not recovering as easily as I thought. Yesterday made that clear. 1262mi on the year is well ahead of any previous 5month total, and 280mi since 4/19 is the most I've done without a day off since college by a lot. I'm glad to have done this base work and I think ultimately it will leave me stronger. But for the next 5 weeks, recovery will be the focus.

Week: 61mi/6days. Shortly after my Ayn Rand research the other day, I returned to more agreeable fare: "As with the hero children, so too with the hero principals, there is this inclination to avert our eyes from the pervasive injuries inflicted upon students by our acquiescence in a dual system and to convey the tantalizing notion that the problems of this system can be superseded somehow by a faith in miracles embodied in dynamic and distinctive individuals." - Jonathan Kozol. [Ayn shrugs]

May 12

14.5mi, New Prague 1/2M (over 1:19:00): Not a lot to say. Went out very conservative (5:46) and the pace was never (well...) a problem. Legs felt tight the whole way, and my range of motion felt especially compromised after about 7 or 8mi. Ultimately didn't have a choice about jogging it in around 6:30 pace. Last 5K (20:07) tells the story. Congrats to the birthday boy for his PR. Congrats to the Shermanimal and the Giggly on their respective PRs. And, Muggy, a huge shout out to Jessica Deutsch for her 1:31:47 PR!

`

She said "why/why don't we drive through the night?/wake up down in, Mexico..."

2007-05-11T18:46:00.000-07:00

May 11

6mi, 40:58 (6:50/mi): West Side Five + xtra. Easy w/Schrades. Legs stiff. Spent the day conducting Ayn Rand research. From what I can gather, her philosphy boils down to: "Impressive people are quite impressive. They should impress themselves and us. Oh, and just a few other points - Saying God exists is far more foolish than saying God does not exist; As long as the government doesn't give you stuff you've earned it; Rights do not apply in those primitive societies." Yes, well crafted, Ayn.

May 10

8mi, 54:09 (6:46/mi): Seventeen Forever 8. Ran past those camps down on the banks of the Mississippi River. Lethargic.

He could throw that speedball by ya

2007-05-09T20:16:00.000-07:00

May 9

PM: 10mi, 1:08:00 (wkout): WU, 4x1600m w/60s R, 4x200m w/200m walk/jog R, CD. 5:24, :21, :16, :09; 31, 31, 32, 30. Waited until it was slightly cooler on the UMN track, which certainly helped. Legs felt a little fatigued, but basically the effort on the 1600s was threshold. Probably had 1-2 more in me at the same 5s cut-down progression, but wanted to keep this relatively relaxed ahead of New Prague on Saturday. 200s felt surprisingly strong. Time to rest-up a bit before the race...

AM: 4mi, Shortcut untimed. Hot. Legs stiff.

May 8

12.5mi, 1:27:28 (7:00/mi): LSCC+xtra. Not sure what, if anything, was remarkable about this run. Legs still needed some recovery from last week. Roger Clemens is fat.

Arms and hearts and alcohol and faith

2007-05-07T17:07:00.000-07:00

May 7

6mi, 40:14 (6:42/mi): There Is No Such Thing As Identity 6. CSED. Drills/Strides. Felt fine. Humid.

How I pushed my fingers through your mouth

2007-05-06T20:38:00.000-07:00

May 6

11.5mi, 1:17:13 (6:43/mi): Fancy Dance. Next to the river. Just a stupid variation on LS8 with some rambling around to get to 11.5. Thought about naming it something more simply fancy, but felt "Fancy Dance" might better achieve my objective. Practicing relevant preaching, and intend to continue.

Week: 90mi. Very good week with two good workouts. For those itching to find out, I'm at 1201mi on the year. H is at 1203.2mi. Look out, 30:05.

May 5

PM: 14.5mi, 1:38:00 (6:45/mi): WU, 4xBuddha Loop (aprx 2.1mi), CD. 11:52 (course tour), 11:01, 11:07, 11:04. Felt relatively strong running alone with my breathing through the arb. Great loop. Solid workout.

AM: 5mi, 34:57 (6:59/mi): Helen C Five. Three seconds faster (more attractive) than Hooley.

May 4

PM: 10mi, 1:04:11 (6:25/mi): NMR Extended. W/Hools, Corey & Mike. Roughly 1/3 of the company was atrocious. Another 1/3 was hilarious. And the last 1/3 was 3rd at the LMR the next day. Police have yet to begin the investigation...

AM: 4mi, Shortcut Untimed.

May 3

6mi, 40:42 (6:47/mi): West Side Five + xtra. CSED.

The verbal giraffe

2007-05-02T21:30:00.000-07:00

May 2

PM: 17mi, wkout + LSCC (1:52:16): 8xHill on West River Parkway. 2:32, :38, :33, :25, :24, :21, :23, :19. Wow. Harder than I'd intended but everything was under control until the last one, during which I was quite confident I'd finish well over 2:30. Sherman joined me at #4 and spooked me to the 2:25. Stubborness kicked in and I tried to follow my normal rule for this workout by holding or increasing pace with each interval. I don't think this is my best workout on this hill, but it is my fastest. Encouraging. LSCC cooldown made for a long day, but I got to have dinner with Jessica and Keith Ellison and our waitress found a way to make an already-killer banana waffle even more deadly. Wonderful.

AM: 4mi, Shortcut Untimed. Easy.

May 1

6mi, 39:43 (6:37/mi): West Side Five + xtra. CSED. Drills/Strides.

It's always entertaining when you're hanging out with entertainers

2007-04-30T18:49:00.000-07:00

April 30

12mi, 1:16:16 (6:21/mi): Hennepin-Lake + xtra. Found a great rythym tonight. Lovely rain, and yesterday's ice bath worked wonders on the legs. I anticipate being very glad to have the CSED as an option tomorrow. Stats For Schrades: 322mi in April is a PR for the month, destroying 2002 by 41mi; 1123mi on the year is ahead of previous 4-month best, also 2002, by 47mi. Of course, mileaj alone has yet to translate on the roads, but I'm starting to feel strong. And those workouts I was talking about yesterday should start up again this week. Erik, your blog is beautiful.

It's all I can do to walk out of here alive

2007-04-29T18:25:00.000-07:00

April 29

20mi, 2:20:29 (7:01/mi): El Scorcho! Long hot run with water fountains spaced exactly as they were for Biz. From Sherman's condo, skirting the lakes, down the Parkway, up the river to Cecil. Dan and Sherman made for excellent company, but contrary to any other reports it was, in fact, Sherman that made this such an extended effort. He should be commended.

Week: 83mi. Need to make sure I actually do the longer intervals and hills I schedule for myself. And lift. Felt weak during the race.

April 28

PM: 4mi, Shortcut Untimed. Because that's what the plan dictates. Slabbaj Shout-Out to Marie Brandewide for a 6-SECOND PR IN THE 1500m with a 4:23.39 at Drake!!!

AM: 12.5mi, Get in Gear 10K (33:38/31st Overall): What. Ever. Went out hard (5:02ish) trying to apply lessons learned at Guidant and the Race for Justice. My legs didn't have it, and it's (obviously, now) harder to rebound from a too-fast first mile when it's hot. Faster than The Human Race, but that just makes me more frustrated. BUT - waiting on results for what should be a very solid team showing. Very nice races from the Chapel and the Sherman.

April 27

6.5mi, 44:14 (6:48/mi): A&W Ext. "Easy" with Biz and Dan, but I hadn't travelled to the mountainous region of Minneapolis recently so it ended up being a slightly harder effort. At least for me.

April 26

8mi, 54:10 (6:46/mi): LS8+xtra. Legs were mucho fatigue-o. I remember because I wrote a song about it.

I am dreaming for a much better life

2007-04-26T09:33:00.000-07:00

April 25

PM: 10.5mi, 1:11:13 (wkout): 20x200m w/200m jog recovery. WU/CD to and from the UMN track w/Jessica. Did not time the 200s but felt pretty strong on all of them. Legs were actually quite good. Stomach and the rest of my upper body not as good. Glad to get through 20. Work Work.

AM: 4mi, Shortcut Untimed. Stomach not altogether thrilled with the decision to run.

April 24

11.5mi, 1:14:44 (6:30/mi): LSCC + over there. Ran about 5mi around 6-min pace before the group run. Moderately therapeutic.

April 23

6mi, 40:36 (CSED): West Side Five + xtra. Nice recovery. Sprint drills.

I am an American aquarium drinker

2007-04-22T16:24:00.001-07:00

April 22

17mi, 1:52:40 (6:30+/mi): The Luscious. Beautiful run in the rain down the east bank to the Falls and then on the Parkway over to Nokomis and back. Ran into Giggles and his buddy after about 20min and had a lovely chat with them over to the Lake. Negative split the way back, including about a 3mi pickup where each 800m is marked on the west bank - cruised at 5:40-45 pace before adding on through the bucket of snakes. Lovely run.

Week: 70mi/6days. OK, considering the distractions this week. But I do need to work on implementing the CSED plan a lot better, since it's such a great plan.

April 21

PM: 12.5mi, 1:24:28 (6:44/mi): Edison Track + cool down back to PP. 2x1600@T, 1x800@T, some running with the rest of the crew, 1x800@T. 5:19, :20, 2:42, 2:39. A rare instance where the undue burden itself caused the abortion. Here I refer to the wind and heat. Frustrated, but I got some decent miles on the day. Kudos to those who managed to run 10K pace today.

AM: 4mi, 27+ (generous): Isles+. No matter how tempting it might appear, do not order the "Big O' Chocolate Cake" if you're already having some trouble with the enchiladas at La Cuc.

April 20

12.5mi, 1:28:01 (7:02/mi): Hennepin-Lake. Up to Sherman's, down to Lake St. with Sherman. Nice easy run.

April 19

Day Off. Long Day.

I gather all the news I need on the weather report

2007-04-18T21:04:00.000-07:00

April 18

6mi, 39:43 (6:37/mi): West Side Five Augmented. Hill wkout turned into another CSED by accident. Legs felt OK but body, particularly the head region, was drained and or foggy. Granting self a continuance for the workout...

April 17

12mi, 1:18:37 (6:33/mi): LS8+Shortcut Extended. Had to hold myself back a little.

April 16

6mi, 40:10 (6:42/mi): Secret Bridges. CSED. Drills/Strides.

Well they blew up the chicken man in Philly last night

2007-04-15T20:17:00.000-07:00

April 15

PM: 5mi, West Side Five Untimed. Nice easy shakeout on a beautiful night with Gehring. Legs and body felt strong and good.

AM: 9.5mi, 5K Race (15:43/2nd): Race for Justice. Amazed by how good I felt. Opening mile in 4:57 felt very smooth and light. Ran shoulder to shoulder with Biz until just before the 2mi mark. He gapped me on the two short, steep downhills to the Stone Arch Bridge and we basically ran the same pace separated by 3-5s for the rest of the race. I did make a few attempts to close the gap, but each time I tried to pick it up my legs approached empty. Might have had a chance to take him on the last straight, but it's another downhill...Overall, I'm extremely encouraged by this race. Post-collegiate PR (by 1s over Jan. 2006 indoors) and I was deliberately not backing off volume or workouts ahead of time. More importantly, I raced well. It helped that basically the only racing decision I had to make came in the first half-mile. But whereas I have been known to get scared off by fast early paces this morning I put myself right up front instead of tucking in somewhere around 5:10-20. Plus it was very fun to race hard with Biz. I feel a lot more confident about actually racing, not just worrying about pace, on the roads this year.

Week: 80mi. Wednesday's 5mi and Thursday's good 17mi got me thinking about the Corey Stelljes Easy Day (CSED). I am happy to report that I will be attempting to implement this training element from here on out as we count down 9 weeks to Garry Bjorklund (Grandma's).

April 14

PM: 10mi, 1:07:21 (6:44/mi): Upriver. Easy run to Sherman's previewing the Race for Justice course. Legs felt a little heavy. Followed it up with a shrieking ice bath.

AM: 4mi. Shortcut Untimed. Easy shakeout. Beautiful weather is back, baybee!

April 13

8mi, 55:08 (6:53/mi): MN Landscape Arb. Eh. Beautiful place to run but legs and body felt like crap after a long day standing and racing around. Late lunch didn't help either. Wish I'd had a monkey paw.

April 12

17mi, 1:42:17 (6:01/mi): The Legend of Minneapolis. Surprised by how strong I felt. Intened to go pretty easy for the first half and then pick it up Hooley-style over the back half. Instead started out quick (3-4min ahead of normal entering DT, 5+min ahead of normal at the old turnaround) and picked it up through Kenwood and built to a very quick pace around Isles and down the Greenway. Made it back to the river in about 1:26:30 and jogged the 2-2.5mi home. Pace got difficult to handle towards the end of the Greenway, fighting a stitch, but otherwise a great, encouraging workout. For those interested (Schrades and Gehring in particular) I'm calling it 17 because although I did not get lost in Uptown this time I did add an extra half-mile upon my return to Prospect Park to make it an honest 17.

When streams are ripe and swelled with [snow]

2007-04-11T16:54:00.000-07:00

April 11

5mi, 33:12 (6:38/mi): West Side Five. Legs felt good. Day felt good. April snow felt OK but ground on my brain. Energy felt gone, and proved, in fact, to be gone. Tried to pick it up to do a tempo run and more or less fell over. So I threw some snowballs in the river and moseyed on home.

April 10

10mi, 1:11:25 (7:09/mi): Race for Justice course preview. With LSCC + Arneson. Ran ahead of Biz for most of the time to simulate race conditions.

April 9

11.5mi, 1:13:17 (6:22/mi): 3up, 16x200m w/200m jog, 4.5down. All untimed and zero urge to time them. Felt OK and would have done 20 if the feets hadn't gone to sleep because Lundberg is a genius. Or something less causal.

April 8

10.5mi, 1:10:08 (6:41/mi): LS8 extended. I think I might rename this run. Calves were moderate. Hair was done up in broken glass.

Week: 60mi/6days. Feel bad about missing the 17 @ Hyland...

April 7

Day Off. Sorry Dan & Biz. I'm a real soft girl having real hard times.

April 6

10mi, 1:07:22 (6:44/mi): Banging Camps. Calves destroyed after yesterday's spike wearing experiment. Should have stayed to defend Athens with H-town and Schrader.

If she says we partied, then I'm pretty sure we partied

2007-04-06T07:50:00.000-07:00

April 5

PM: 11mi, 5K at Carleton in 16:27. Cold and windy. Ran in tights. All in all, an encouraging effort. I think my splits were 5:20, :18, :16 and I felt in control the whole way. Close to threshold, and had enough left in the tank after the accumulated mileaj and the race to run uptempo with Biz and Hools back from Iron Bridge. A small, but nice confidence boost after the Human Race. After dinner I thought about going to bed instead of going to Perkins. But instead I went to Perkins with some of my friends because I wasn't tired enough to go to bed.

AM: 4mi, Shortcut: Just a shakeout to log miles and give myself additonal excuses for the afternoon. Felt surprisingly lively.

April 4

8mi, 53:23 (6:44/mi): LS8+xtra. Chilly. Played around with some accells during the run so I wouldn't have to do strides after. Also to investigate whether my legs could move faster than 7min pace.

April 3

12mi, 1:25:36 (7ish/mi): LSCC+over there+then to campus pizza. 1xdinner faster than Biz.

April 2

4mi, 27:47 (6:56/mi): Shortcut. Don't remember much about this run. Legs a little beat up from the weekend. But, Erik, you are definitely correct about the Hyland romp. I remember saying to my brother and Lundberg, "Nothing could be sweller!"

B-1 is for the good girls

2007-04-01T20:26:00.000-07:00

April 1

17mi, 2:00:41 (7:06/mi): Legend of Minnneapolis. Beautiful run with Schrades and Gehring, putting the city together. Fishouse/Isles/Pirates/Greenway. Legs felt pretty good after the trails yesterday. Hadn't intended to run this far, but have felt increasingly better over the course of the week. So that's good.

Week: 83mi. Now, at some point we must have a plan. We must have a plan even if it is wrong.

If you want to see a handsome man, come with me to sandy land

2007-03-31T16:55:00.000-07:00

March 31

17.5, 2:01:23 (6:56/mi): Hyland Park w/Biz and Dan. Soggy, but lovely. And we picked it up to, like, 4-min pace for, like, the last half of the run. It was really, really easy. There were all kinds of mountains and not many sherpas and it was windy and also extremely early in the morning but also we are very good runners, such that we could complete this run with extreme ease. Felt goodish, finally. Then we ate breakfast, because we're so good at running. Stat for Schrades (Immediately to my Left): The bloggy blogg now records a year's worth of trainaj for Churchie and Schrader. For Churchie, the past calendar year included 2754.5mi, which is more than any other year I've recorded. Other Stats: 254mi in March. Not terrible considering the injury. 801mi so far in 2007, fastest to 800 and 210.5mi ahead of 2006. Viva Year II.

March 30

8mi, 50:47 (6:21/mi): Also Quite Magical. This time I finally felt pretty good, though the cough came back during the run. Even picked things up down the RR and then up and down the Greenway. Slowed up a little when I realized that Dan wanted to pick it up towards the end of the looooooooooong run.

March 29

10mi, 1:07:47 (6:47/mi): Magical Somethingorother. Ran around. Probably thought about doing a workout and then thought better of it. Or maybe that was a different day, I'm not enitrely sure. Anyway, I ran out on the ol' Midtown Greenway and became excited about the ol' Midtown Greenway. But I kept coughing and decided to turn around.

They Didn't Know The Music Was In My Soul (Baby)

2007-03-29T07:49:00.000-07:00

March 28

8mi, 56:04 (7:01/mi): LS8+xtra. Decent considering I have whooping cough. Running on vitamin C and assorted teas.

March 27

12.5mi 1:28:30 (7:05/mi): LSCC+there 'n' back. Nice easy run in the rain. Gave the old pair of shoes early retirement. I'd explain why but it's stupid.

March 26

10mi, 1:06:44 (6:40/mi): Accidental Lasso. Yeah, it was hot. Tried to fartlek. It didn't work that well. 3x5min with 60s recovery. Then things fell apart under the Lake Street bridge. Jogged around aimlessly, accidentally creating a lasso. Heading home I latched on to a kid riding his bike and held the pace for an 800m pick-up. Did the same thing only much shorter with some roller blader a little while later.

Who The Hell Are You Guys?

2007-03-25T21:31:00.000-07:00

March 25

16.5mi, 1:49:40 (6:39/mi): Whatever Schrades Seize. Another epic. It might be accurate to say that we were running from the cold up in New England, but we almost certainly were not running from anything. Especially once Schrades decided just to let it flow free. It would be more accurate to say that we were born to be fiddlers in old time string bands. And so, Northland College, please blame Willie Nelson for encouraging our mothers to discourage us from lives that might involve picking guitars. Who the hell are we? We are doctors and lawyers and such. Where did we come from? Exactly.

Week: 69mi/6days. No workouts to speak of, but started to feel pretty decent towards the end of the week. Fantastic running in Ashland -- very excited for Woods to Water.

Original Beats

2007-03-24T16:53:00.000-07:00

March 24

12.5mi, 1:27:47 (7:01/mi): Zornland. Even beautifuler! Shirtless with the Aerobic Animal around the Oredocker track and then out to the corridor for an out 'n' back on the closing W2W leg. Body better but back still tender...Then brarkfast and syrup boilaj!!!!

March 23

8mi, 52:24 (6:33/mi): LS8+xtra. Absolutely beautiful day; ran shirtless on le river road. Wonderful. Buuuuut, hammys, calves and lower back were very, very tight. Stopped to stretch a lot. Frustrating, but hard to be too upset with this weather.

March 22

12mi, 1:23:28 (6:57/mi): Como+Pierce Butler. First hour or so with Boulder, Dan and Biz, then added on with Biz. To clarify, the add-on was the portion on Pierce Butler. Boulder did not join us for that. I wasn't altogether clear why we joined us for that.

Hey, Hey, Mister Man

2007-03-22T07:15:00.000-07:00

March 21

12mi, 1:20:42 (6:44/mi): Como Etc. Ran the first two miles with Boulder and then added on with the intention of doing a workout. Got to Como and picked it up for once around the lake. 9:15, whatever that means. Nothing was sore, but right hamstring and lots of my core felt tight, so I stretched and headed home rather than complete a second loop. Just gotta keep running...

March 20

Day Off. Last day teaching for a little while. And, if you haven't checked out the race Brooksie is running this fall you can get the details here. Meanwhile, Alison will be doing this race in May.

March 19

8mi, 1:00:58 (Boulder Miles): Actually completed this run in AM and PM segments, both with Boulder. The longer involved a jaunt over to Como and getting moderately lost trying not to travel back along the same route.

On a Sunday morning sidewalk/I'm wishin', Lord, that I was stoned...

2007-03-18T21:44:00.000-07:00

March 18

10mi, Human Race 8K (27:14, 49th Overall): Not much to say about it. 5:20, 5:20, 5:43, 5:32, 5:20ish. The first two miles didn't feel too hard, but all of a sudden my legs were empty and my head was not in the race. Reminiscent of the MN Master's 15K this summer. Extremely frustrating way to open the circuit; time to Get In Gear. And my apologies to Kaluza for finishing lazily until he Got me into Gear over the last 100m. Gigantic Slabbaj Shout-Out to the brodes for his 31s 8K PR, for beating Brady Anderson, and for identifying some of the most relevant concerns about Paps' most recent spring training start.

Week: 55mi. Ok. Compared to last year through the Human Race I've done 110 more miles and at least 3 more workouts. So I'll wait to panic.

I hear a tongue, shriller than all the music

2007-03-17T14:36:00.000-07:00

March 17

4mi, 30:00 (7:30/mi): Hamline etc. First half with Boulder, second half solo. Felt sluggish. Circuit starts tomorrow! Slabbaj Shout-Out to Le Fromage for his 10k PR, solo on the roads while infirm and stressed about tournament allegories. Tres bien, mon ami!

March 16

8mi, 56:26 (7:03/mi): No Idea. This might have been A&W or something. Someone who ran with me (Biz, Dan (chapel), Phil) should decide. Fun run until we got to Edison and started running 200s. "Eased" in to a 30-hi with Biz on the first. Proceeded to hit 31-mid, 31-lo and 31-flat while Biz broke 30. 8K coming up, by the way...

March 15

10mi, 1:09:20 (6:55ish): Como etc. Nice run with BD and Boulder. Need to pay attention to a hot spot on left shin...

March 14

7mi, 45somethingorother: Lock the gates, Goofey take my hand. Some days, indeed.

March 13

4mi, 27:23 (6:50/mi): Shortcut. Legs tight. Rushed.

One is for the money and two is for the gangsta

2007-03-12T19:31:00.000-07:00

March 12

12mi, 1:19:49 (Hills): 2mi WU, 8xParkway Hill, 2mi CD. 2:38, :38, :35, :33, :29, :29, :25, :24. Excellent wkout, all things considered. Totally thought this was going to be zee Baz Judd, and we're talkin' totally here. But le Fromage gave me zee cheezy eenzpirazion. Lotz of zee zand on zee hill, zo zee form (not zee from) became zee focus. Extended zee stride and stayed, how you zaye, relaxed in me khaks, no? Zees ees, how you zaye, charactairrre conflazione? Roysh.

I still hear guitars in the air as we sat in the sand...

2007-03-12T07:04:00.000-07:00

March 11

8mi, 51:35 (6:27/mi): LS8+xtra. Everything felt as normal as it ever does. (Happy Birthday, Jill McKiernan!)

Week: 35mi/5days. I get fragile at high(er) volume. Need to take care of myself a little better so that I can string a few of these 75+ weeks together...

March 10

10mi, Lake Johanna 4mi (21:47/2nd): 2mi WU w/Gehring. Race Splits: 5:26, :28, :33, :18. 4mi CD. Treated this as a workout. My goal was to run within myself, feel comfortable and to back off if my groin started to flare-up. I hadn't done anything fast in about two weeks, so this was a good wake-up call for my body a week ahead of the Human Race. Digger took off in 5:05 for the first mile and I had no interest or business following him. Effort was comfortable and easy until just before the 3-mile mark, which comes at the end of a gigantic uphill. I started to get a stitch over the last mile and finished feeling humbled by the time. Overall, though, a decent day.

March 9

8mi, 50:47 (6:21/mi): LS8+xtra. Again, no pain. Very nice weather, and refreshing to be running on solid surfaces. Threw in some accells of various paces and distances to see if it hurt to run fast. Success on that count. Did one ~1000m interval at about 3:20 (based on a marked 800m on the river road) and found it to be much more difficult than it should be.

March 8

5mi, 33:45 (6:45/mi): West Side Five. No pain at all, but I was a little nervous about pushing things past 5mi. Also felt very sluggish after so much no-or-slow running. (Happy Birthday, Mom!)

March 7

Day Off. Tried to go out for a test run, but ice made it impossible to do much of anything. Ran for about 10-11min and felt OK on the few sections where I had traction and could take a normal stride. Wherever it was icy (most places) and I had to clip or adjust my stride I could feel it. Frustrated. More stretching/icing.

March 6

Day Off. Stretching/icing.

March 5

4mi, 32:39 (8:08/mi): Shortcut. Everything was much improved after a fridgid Sunday ice bath, except my groin. That was better than yesterday, but I felt it walking around and it was a persistent dull ache during this slog. Exceptionally icy sidewalks/streets didn't help. Lots of stretching/icing after.

Up on the 101

2007-03-04T19:03:00.000-08:00

March 4

2mi shakeout. Hip flexors. Groin. Quads. Back. Impossibly sore. Lots of stretching and icing.

Week: 62mi/6days. Decent considering all the winter, and the additional 6-8mi of x-training. Except that now I need to heal.

March 3

8mi, 57:05 (7:08/mi): LS8+xtra. Decent run...legs a little wobbly. Ah, who am I kidding. I was fatigued. From yesterday's mystery tour, yes. But moreso from a ridiculous hour or so attempting to ski...with Biz. It's almost like he never sent me an email telling me to take it easy...

March 2

18mi, 2:02:38 (6:49/mi): Magical Mystery Tour. And while it was magical, it was also with Biz. And THAT only occurred to me after I was half an hour from home 90min in to the run.

March 1

Day Off. Winter. You're not going to believe this, but Biz told me to take it easy.

Do you think you could answer all the questions of the world/in just one word -- I think you could

2007-02-28T20:45:00.000-08:00

February 28

PM: 12mi, 1:17:06 (6:26/mi): LS8 into Shortcut Reverse Extended. Felt MUCH better. Legs are fatigued from the volume, but they felt much looser after the morning shakeout and some stretching. Built to a quick pace and finished with Shortcut reverse close to 10min faster than it was this morning. Stat For Schrades: 257mi in February is a PR for the month, beating February of 2002 by 21.5mi.

AM: 4mi, so long it would take too long to type: Shortcut. Exceptionally slow (over 8:00/mi) and fairly painful, but I thought it would be the best way to stretch my shins.

We Eatin' Mangoes In Trinidad With Attorneys

2007-02-27T20:29:00.000-08:00

February 27

10mi, 1:04:10 (6:25/mi): Stone Arch-Lake+xtra. Rushed before teaching. Can't remember if I've named this run. The calves and the shins were sort of wincing the night away.

February 26

8mi, 59:39 (7:27/mi): LS8+xtra. Blech. Roads were actually pretty good, but legs were shot. Then Ben Maiyo told me that it's not good to push all the time. I like him.

Southern [Minnesota] wants to be western New York

2007-02-25T18:13:00.000-08:00

February 25

11.5mi, 1:28:03 (7:39/mi): Back from Uptown + Shortcut. Another snowy run. Shins a little sore from yesterday's snow-slow. Deliberately fatigued the legs a little bit by occasionally choosing roads less travelled by. Not the long run I was hoping for, but I wasn't smart enough to think of finding a parking garage.

Week: 76mi/6days. Stat for Schrades: Mileage PR for a six day week, edging 8/12-8/18 of 2002 by half a mile. So I can't be too disappointed.

February 24

PM: 5mi, 40:32 (snow): Fun run to Uptown, slogging through the snow.

AM: 12mi, 1:25:54 (7:09/mmi): PPHC Tour + LS8. Good easy run over some icy streets. Then food. Yummm!

Sounds like 1963, but for now sounds like heaven

2007-02-23T22:10:00.000-08:00

February 23

13mi, 1:22:30ish (wkout): 26min WU to Nicollet Island. 4xmile in 5:18, :22, :19, :25. 33:30 CD. Recovered 73s, 72s and 85s. Did mine about 3 or 4 hours after Biz did his. First two felt pretty smooth and controlled, but compensating for extreme wind caught up with me midway through the third and I was at what felt like a molasses top-end on the fourth. Spent some time clutching my knees before heading home. Tough wkout on a tough day. Biz didn't explain that the wind, somehow, managed to be in your face much more than it's not (including during the entire last 1/2mi) even though this is a loop. May it take your troubles away.

There Are Nights When I Think That Sal Paradise Was Right

2007-02-22T18:22:00.000-08:00

February 22

8mi, 55:19 (7:02/mi): LS8+xtra. Legs a little tender. She was a damn good dancer.

February 21

14.5mi, 1:36:17 (6:37/mi): Fishing Line. Around the lakes and back through downtown, car drop off. Dark. Thought about complex structures.

February 20

Day Off. Busy.

Clouds of her own, na na na-na

2007-02-19T21:16:00.000-08:00

February 19

12mi, 1:11:38 (5:58/mi): Washington-Ford. 60min @ tempo. 1mi WU, 4:30 CD. Very good workout, although I was feeling prouder before I checked Biz's post. 10+, and as much as 10.5 on the tempo portion, feeling relatively relaxed until the last 2-3min when I decided to pick it up. Hit what I had been thinking was the 10mi mark in about 57 and change. Lovely weather definitely helps...

I Hear In My Mind/All Of This Music

2007-02-19T07:30:00.000-08:00

February 18

5mi, 31:34 (6:19/mi): West Side Five. Decided mileage wasn't going to salvage the week, but then ran too hard. Most of the too hard came during a 2-2.5mi stretch where I was drafting on someone in a yellow hat listening to an iPod. I still find the combination vexing.

Week: 35.5mi/4days. Not happy with the 3 days off, but no longer especially unhappy, either. Still on track for Grandma's, and not off track for The Human Race.

February 17

11.5mi, 1:16:04 (6:36/mi): Whatever Hooley Called It. We didn't run where we couldn't, and we tried to stay out of too much trouble with Rush. Hooley explained about identity, and about how his was The Guy Who Just Lost to Church in the Bruce Springsteen Pushup Workout.

February 16

14mi, 1:31:32 (6:32/mi): Fishouse + PPHC exploration. Good run with Hooley. Felt much better than I did earlier in the week.

February 15

Day Off.

February 14

Day Off.

But you're still lyin'/ in sleep songs and I'm tryin'/ to feel your heart

2007-02-13T23:25:00.000-08:00

February 13

5mi, 33:12 (6:38/mi): West Side Five. Ugh.

February 12

Day Off. Lots of walking. And more donuts.

February 11

PM: 3.5mi, 21:55 (it's less than 4mi...): Seattle Center Shakeout. Ran through a fountain in the rain. Made friends with the teenagers who evidently had just completed the same.

AM: 4mi, 28:47 (7:12/mi): Bandit Seawall. Ran into the First Half Vancouver 1/2M and followed the last couple of miles behind some dudes finishing around 1:30, then ran back and found Jessica also following the course. This is a gorgeous course; top places match up well with times from Bjorklund on the men's side, women's race won in 1:15ish last year; and it fills up in 4 days. I only felt slightly better about missing most of it when I learned that last point...

Week: 61.5/6 days. So-so. Would have liked to have done more running in Seattle and Vancouver, but I did respectably and my legs were a little shot from all the walking. But this did throw me off schedule, so I'll be taking another look at what I want to do with the next five weeks before The Human Race.

February 10

PM: 6.5mi, 45:10 (6:57/mi): Vancouver Seawall. Beautiful run into Stanley Park in Vancouver. Saw a fox run out on the chilly night. With chilly meaning not chilly. Fox was confessing and bringing the flood. Or, at least the rain, which was scarce before his arrival.

AM: 5.5mi, 37:24 (Ask Paul): Once around Greenlake pre-breakfast. For those interested, Paul should make the team so long as he continues to direct deserving parties to exceptional donuts.

February 9

12mi, 1:20:09 (6:41/mi): The Modified Tops Extended. Lovely run with Pauuuuuul Anderson around Greenlake, the destination for the pair of runners in my favorite Seattle radio commercial. Did not notice if they made it because I was busy a) confiscating the desktop computer Paul straps to his wrist for every run, b) telling the foolish 6 year olds suggesting that some ambiguous "we" should do an even more ambiguous "something" about global warming that they'd better march their environmental gospel far away from this Church and c) administering Paul's tryout for the SCRC 2007 W2W throw downaj squad.

February 8

PM: 7mi, 50:00 (7:09/mi): LS8. Warmer, but rushed after work and before packing/flight/etc.

AM: 4mi, Untimed (Watches Freeze at Absolute Zero): Shortcut. Very early ahead of a long day.

February 7

10mi, 1:08:58 (6:54/mi): Brrr-8-O Extend-O. Sometimes when it's cold outside, puns and burritos get me motivated. Ran around until I got cold, then a couple laps inside the Washington Ave bridge, then to Chipotle. Then Extend-O.

February 6

9mi, 1:04:16 (7:08/mi): It Makes A 9. Crappy run. Cold. And it doesn't actually make a 9.

February 5

Day Off. The sky [was] falling.

Tell it to me

2007-02-04T17:35:00.000-08:00

February 4

16mi, 1:45:32 (6:36/mi): Carleton Rec Ctr. Aprx 60min WU w/Dan & some of Jessica's workout. Then 16x200m, 200m jog recovery, CD. Felt good, OK on the 200s. The last few started to feel a little long.

Week: 80mi.

February 3

12mi, 1:22:30 (6:52/mi): Treadmill 12. Biz didn't join me for some reason.

February 2

10mi, 1:06:45 (6:40/mi): LS8 into Shortcut Reverse. Easy like Nick Mascioli.

So we came to February

2007-02-01T21:39:00.000-08:00

February 1

12mi, 1:22:58 (6:55/mi): LS8 into Shortcut Reverse Extended. There was a pretty night sky squeaking underfoot through February eyes. Felt like that. Go like this. Stat for Schrades: 290mi in January is a PR total for the month, nipping 2006 by 5mi.

No, this is how it works

2007-01-31T19:40:00.000-08:00

January 31

10mi, 1:15:58, (7:36/mi): LSCC+there 'n' back. Nice easy run after two days of relatively fast running. Lovely company as Biz describes.

January 30

8mi, 50:00, (6:15/mi): Treadmill/IT 8. Long day. Late night run. Finished fast. 'Nuff said.

Drunk is my new sober/has been since October

2007-01-29T19:46:00.000-08:00

January 29

12mi, 1:13:35 (6:08/mi): Washington-Ford. Finally got a tempo run to work! Ran quick-but-easy on a 24+ min warm up and built up to a haulin' pace for about 44min and cooled down for the last 5min. Felt strong. Cold coming back into the wind.

Six-Fingered/Man Alive!/How'd I ever get along with five?

2007-01-28T13:27:00.000-08:00

January 28

16mi, 1:47:08 (6:42/mi): MTPO augmented up river. Good run with Biz. Felt relatively strong. Very cold, but at least it wasn't as windy as yesterday...

Week: 70mi/6days. Slabbaj Shout-Out to Marie Brandewiede for making it to about 5 different cheering spots on the point to point 3M Austin 1/2M while Schof was motoring along en route to his 1:09:27.

Somebody stole my shoes/but there's a couplea bananas and a bottle of booze

2007-01-27T13:03:00.000-08:00

January 27

10mi, 1:09:27 (6:57?/mi): Lakes etc. I would describe this run but the wind would probably blow the words right off the screen. I remember that my face was cold.

January 26

PM: 8mi, 52:12 (dunno): Isles + Calhoun + xtra. Legs worn out from a long day. Dealt with it by running pretty quick on a warm, windy night. Possibly a little longer than 8 by that measure...

AM: 4mi, 30:17 (7:34/mi): Shortcut. The 6:30am stumble, pre-course.

January 25

12mi, 1:20:03 (6:40something/mi): Hennepin-Lake + xtra. New Shoes!!! And the best run in a couple weeks. Some foot soreness from the new kicks, but everything else felt relatively smooth. Encouraging. Finished with an inadvertent 4ish mi uptempo.

January 24

10mi, 1:04:25 (dunno, something like 6:27/mi): Ford-Franklin + xtra. Terrible run. 1mi WU, 24min@tempo, CD. Shins cramped from the first steps of the uptempo portion and got gradually worse until I could no longer push-off. Stopped to stretch after about 19min but it didn't do much. Frustrating, but I think it's just the shoes.

January 23

Day Off

"But many Americans cannot afford a health insurance policy." -Bush

2007-01-24T20:15:00.001-08:00

And yet, somehow, "For all other Americans ['cept the eldery, disabled, and the urchins] private health insurance is the best way to meet their needs."

Today I ran with Nick for about a half hour, from the downtown over by Les Isles.

Yesterday I did an out to Tom's house, then came back and ate iced-cream. Slept fitfully, given the professed state of this here union. My compensation professor assured us today that pretty much no one has any idea what Bush was getting at with the tax cut health benefit thing.

Day before that (I won't say which day) was Monday and I did "the post office pretty close to my house slightly extended"

On the 7th day I rested

On Saturday I ran when I got back to the cities with Biz, it was a good one. Now that I think about it, I remember posting about the "rocky stairs" already so that means I must now be up to date.

Seven Spanish Angels

2007-01-22T19:08:00.000-08:00

January 22

10mi, wkout: 4x1600m @ T, 200m jog recovery. 5:27, :25, :26, :22. At the U fieldhouse, and all that implies. Legs felt ragged and tight. Not great but decent considering the last week. Almost time to visit the shoe-man.

January 21

6mi, 46:05 (7:48/mi): Four Lakes loop. Nice and easy with Riles and Sherman over fresh snow. 1xsprint from the L to Midway.

Week: 70mi. On schedule...legs feeling a little banged up.

What Did Ziggy Play?

2007-01-20T22:09:00.000-08:00

January 20

14.5mi, 1:44:30 (7:12/mi): Four Lakes etc, first loop with Riles and Sherm, second loop minus Riles, third loop solo. Did not enjoy the third loop.