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!"
Friday, April 06, 2007
Sunday, April 01, 2007
B-1 is for the good girls
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.
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.
Saturday, March 31, 2007
If you want to see a handsome man, come with me to sandy land
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.
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.
Thursday, March 29, 2007
They Didn't Know The Music Was In My Soul (Baby)
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.
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.
Sunday, March 25, 2007
Who The Hell Are You Guys?
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.
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.
Saturday, March 24, 2007
Original Beats
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.
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.
Thursday, March 22, 2007
Hey, Hey, Mister Man
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.
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.
Sunday, March 18, 2007
On a Sunday morning sidewalk/I'm wishin', Lord, that I was stoned...
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.
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.
Saturday, March 17, 2007
I hear a tongue, shriller than all the music
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.
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.
Monday, March 12, 2007
One is for the money and two is for the gangsta
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.
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...
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.
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.
Sunday, March 04, 2007
Up on the 101
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.
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.
Wednesday, February 28, 2007
Do you think you could answer all the questions of the world/in just one word -- I think you could
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.
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.
Tuesday, February 27, 2007
We Eatin' Mangoes In Trinidad With Attorneys
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.
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.
Sunday, February 25, 2007
Southern [Minnesota] wants to be western New York
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!
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!
Friday, February 23, 2007
Sounds like 1963, but for now sounds like heaven
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.
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.
Thursday, February 22, 2007
There Are Nights When I Think That Sal Paradise Was Right
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.
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.
Monday, February 19, 2007
Clouds of her own, na na na-na
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...
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
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.
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.
Tuesday, February 13, 2007
But you're still lyin'/ in sleep songs and I'm tryin'/ to feel your heart
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.
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.
Sunday, February 04, 2007
Tell it to me
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.
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.
Thursday, February 01, 2007
So we came to February
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.
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.
Wednesday, January 31, 2007
No, this is how it works
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.
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.
Monday, January 29, 2007
Drunk is my new sober/has been since October
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.
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.
Sunday, January 28, 2007
Six-Fingered/Man Alive!/How'd I ever get along with five?
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.
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.
Saturday, January 27, 2007
Somebody stole my shoes/but there's a couplea bananas and a bottle of booze
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
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
Wednesday, January 24, 2007
"But many Americans cannot afford a health insurance policy." -Bush
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.
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.
Monday, January 22, 2007
Seven Spanish Angels
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.
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.
Saturday, January 20, 2007
What Did Ziggy Play?
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.
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.
Great with a Sandwich and Chips
Today: Ran with Biz down and over to the left, then across the U of M bridge and back over the Stone Arch, up the Rocky stairs and back through the side streets. Just over an hour all told.
Yesterday: Ole 8 from downtown Northfield with Steve.
Day before that: Ran down to the U to pick up my bus pass, ran back, showered, rode the bus to the U.
Yesterday: Ole 8 from downtown Northfield with Steve.
Day before that: Ran down to the U to pick up my bus pass, ran back, showered, rode the bus to the U.
Turn the lights off, carry me home.
January 19
12mi, 1:17:23 (6:27/mi): 3xPPHC. Untimed, because who am I but merely mortal against this Hill of hills? Some 8 year old kid walking home with a backpack started racing me while I was cooling down. He lost interest when he realized I was not, um, gaining on him. Still a little unsure on how the course finishes, so I took three different routes up the final ascent. Route #2 turned into not-a-route-at-all about 10 or 15 feet from the finish...leaving me crawling through the snow to the Witch's Hat. But. Much more fun than 200s. Arneson joined me for the first half of #1 but turned off. Next time I may try to avoid rush hour...Oh, and that turn onto Malcom is absolutely brutal.
January 18
9mi, 1:05:34 (7:17/mi): Skyline Nine with Biz and Gehring. Good easy run.
January 17
12mi, 1:17:46 (6:29/mi): Washington-Ford. 43:19 @ tempo (6min pace, 7+mi). Felt much smoother than last week, but things stopped working after I crossed Ford. Slanty street, icy surface, dark = empty legs and side stitch. Winter workouts...
12mi, 1:17:23 (6:27/mi): 3xPPHC. Untimed, because who am I but merely mortal against this Hill of hills? Some 8 year old kid walking home with a backpack started racing me while I was cooling down. He lost interest when he realized I was not, um, gaining on him. Still a little unsure on how the course finishes, so I took three different routes up the final ascent. Route #2 turned into not-a-route-at-all about 10 or 15 feet from the finish...leaving me crawling through the snow to the Witch's Hat. But. Much more fun than 200s. Arneson joined me for the first half of #1 but turned off. Next time I may try to avoid rush hour...Oh, and that turn onto Malcom is absolutely brutal.
January 18
9mi, 1:05:34 (7:17/mi): Skyline Nine with Biz and Gehring. Good easy run.
January 17
12mi, 1:17:46 (6:29/mi): Washington-Ford. 43:19 @ tempo (6min pace, 7+mi). Felt much smoother than last week, but things stopped working after I crossed Ford. Slanty street, icy surface, dark = empty legs and side stitch. Winter workouts...
Wednesday, January 17, 2007
Damned if you do, Damned if you don't.
Today: Nice night run. BBB&B (Big Blue Bridge and Back). 'bout an hour. Winter nights are so beautiful.
Yesterday: Chunked around the golf course. Henry Ford was a bastard.
Day before that: Quick run with Tom, Sherman, Ghering, Biz and Chapel.
Day before that would have been, un, Sunday: Don't think I ran. I was down in Northfield. I didn't run in the morning. I got home and went to a potluck one of the Wobblies was putting on. The Wobblies are not bastards.
Saturday: I ran with Chapel, as I recall. Lets see... I got back from Indiana on Friday night so Saturday must have been when we ran Chapel's new "Hey we could just run north and then turn around run." And I thought Joel was boring.
Friday: I don't remember running when I got back into town.
Yesterday: Chunked around the golf course. Henry Ford was a bastard.
Day before that: Quick run with Tom, Sherman, Ghering, Biz and Chapel.
Day before that would have been, un, Sunday: Don't think I ran. I was down in Northfield. I didn't run in the morning. I got home and went to a potluck one of the Wobblies was putting on. The Wobblies are not bastards.
Saturday: I ran with Chapel, as I recall. Lets see... I got back from Indiana on Friday night so Saturday must have been when we ran Chapel's new "Hey we could just run north and then turn around run." And I thought Joel was boring.
Friday: I don't remember running when I got back into town.
Tuesday, January 16, 2007
All Along The Watchtower
January 16
6mi, 39:20 (6:33/mi): West Side Five + PPHC, sorta. Felt good, but had to squeeze the run between work and teaching. Gald to get it done, because all training now is building towards the Fourth Annual Prospect Park Hill Climb. As Hooley observes, you will all be running. I picked up the pace for approximately the last 2.055mi of the run to get a feel for the course. Sadly, I turned on Seymore instead of onto the bike path after the bridge over 94, and so did not get a very precise read. I will probably be running the course on a daily basis, however, and will be happy to lead tours as soon as I become more comfortable with the route. From what I have been able to gather from this preliminary run, The Hill is only one of myriad challenges presented by the PPHC. Another, obviously, is the impressive competition. But this event also requires strength and dexterity to avoid oncoming traffic and to negotiate icy, treacherous roadways and sidewalks. Given all of this and also considering my greenhorn status, I am especially proud to have bested the current women's course record. I don't expect it to happen every time I'm out there, but I'll take victory as it comes. And with the PPHC's new Women's Elite Athlete Coordinator I don't expect to enjoy anything similar in 2008. Viva 12/31/07!
6mi, 39:20 (6:33/mi): West Side Five + PPHC, sorta. Felt good, but had to squeeze the run between work and teaching. Gald to get it done, because all training now is building towards the Fourth Annual Prospect Park Hill Climb. As Hooley observes, you will all be running. I picked up the pace for approximately the last 2.055mi of the run to get a feel for the course. Sadly, I turned on Seymore instead of onto the bike path after the bridge over 94, and so did not get a very precise read. I will probably be running the course on a daily basis, however, and will be happy to lead tours as soon as I become more comfortable with the route. From what I have been able to gather from this preliminary run, The Hill is only one of myriad challenges presented by the PPHC. Another, obviously, is the impressive competition. But this event also requires strength and dexterity to avoid oncoming traffic and to negotiate icy, treacherous roadways and sidewalks. Given all of this and also considering my greenhorn status, I am especially proud to have bested the current women's course record. I don't expect it to happen every time I'm out there, but I'll take victory as it comes. And with the PPHC's new Women's Elite Athlete Coordinator I don't expect to enjoy anything similar in 2008. Viva 12/31/07!
Monday, January 15, 2007
You can tell me any/thing that you want 'cept 'I started seein Jenny.'
January 15
10.5mi, 1:16:09 (7:15/mi): NE via Condoland + WF20 without the hills. Interesting, V8-infused run. But legs felt better. And company was improved over the last few days. Gehring, Sherm, Schrad-rhad, Biz and Dan...
10.5mi, 1:16:09 (7:15/mi): NE via Condoland + WF20 without the hills. Interesting, V8-infused run. But legs felt better. And company was improved over the last few days. Gehring, Sherm, Schrad-rhad, Biz and Dan...
Sunday, January 14, 2007
If I Ever Get Home to Houston Alive...
January 14
8mi, 52:23 (whatever): LS8+xtra. Sluggish but fine. Warmer than, ya know, when it wasn't so warm.
Week: 60mi/6 days. As planned, but need to start hydrating and stretching more. And a Slabbaj Shout-Out to, well, it's pretty obvious.
January 13
14mi, 1:34:24 (reasonable): Fishouse Extended. Pretty cold on the way out, much better on the way home. Enjoyed an encounter with a heckler, wherein I stopped to ask exactly what his thinking was when yelling "Run Forrest, Run!" Learned, sincerely, that it's from this movie. Guess I'll have to check that out.
January 12
8mi, 52:30, (unreasonable): 2up, 4xWRR Hill, 2down. -8 windchill sent me home before I'd finished the planned 8hills. Welcome back, winter.
8mi, 52:23 (whatever): LS8+xtra. Sluggish but fine. Warmer than, ya know, when it wasn't so warm.
Week: 60mi/6 days. As planned, but need to start hydrating and stretching more. And a Slabbaj Shout-Out to, well, it's pretty obvious.
January 13
14mi, 1:34:24 (reasonable): Fishouse Extended. Pretty cold on the way out, much better on the way home. Enjoyed an encounter with a heckler, wherein I stopped to ask exactly what his thinking was when yelling "Run Forrest, Run!" Learned, sincerely, that it's from this movie. Guess I'll have to check that out.
January 12
8mi, 52:30, (unreasonable): 2up, 4xWRR Hill, 2down. -8 windchill sent me home before I'd finished the planned 8hills. Welcome back, winter.
Thursday, January 11, 2007
F-U-G-E. E. Get the CD from Sam Goody.
January 11
10mi, 1:13:17 (7:20/mi): MTPO Reverse. Loooooovely easy run with Biz and Smerch. Biz can correct me on the spelling. IT better. Legs still a little tight. Nothing some mangoes in Trinidad with attorneys can't cure. You can tell by the way I roll...
10mi, 1:13:17 (7:20/mi): MTPO Reverse. Loooooovely easy run with Biz and Smerch. Biz can correct me on the spelling. IT better. Legs still a little tight. Nothing some mangoes in Trinidad with attorneys can't cure. You can tell by the way I roll...
Magellan
yesterday: super hugified orgey of a 25 or 30 minute run with quite a few stops to look at the cascades waterfall and to climb down a slippery overhang in a very foolish way.
today: ran the Giffey loop. figured it be about, ya know, an hour. wound up running for more like 1:35. legs felt good though, despite cranking out something like 4 miles yesterday.
No Biz, you're being to hard on yourself. I'm the one who is at fault here.
today: ran the Giffey loop. figured it be about, ya know, an hour. wound up running for more like 1:35. legs felt good though, despite cranking out something like 4 miles yesterday.
No Biz, you're being to hard on yourself. I'm the one who is at fault here.
Passerby: Oh don'tcha be a.
January 10
10mi, 1:01:23 (6:08/mi): Ford-Franklin+xtra. 36:10@tempo (6mi+). Felt OK, but 6-min pace should be a little easier than this was. Legs were feeling beat up from dress shoes on Tuesday. Need to pay attention to left IT band, but right calf/hamstring were bigger hinderances during the run. Probably just need to stretch more than the not-at-all program I've been following so far this year. Recovered easily on the cool down.
January 9
Day Off.
January 8
10mi, 1:07:17 (6:44/mi): Run Rabbit. Easy, chilly. Still sluggish but good run.
10mi, 1:01:23 (6:08/mi): Ford-Franklin+xtra. 36:10@tempo (6mi+). Felt OK, but 6-min pace should be a little easier than this was. Legs were feeling beat up from dress shoes on Tuesday. Need to pay attention to left IT band, but right calf/hamstring were bigger hinderances during the run. Probably just need to stretch more than the not-at-all program I've been following so far this year. Recovered easily on the cool down.
January 9
Day Off.
January 8
10mi, 1:07:17 (6:44/mi): Run Rabbit. Easy, chilly. Still sluggish but good run.
Tuesday, January 09, 2007
Breaking Away
Yesterday: Ran over to campus with Biz's backpack. Then ran for an hour with Heather. Probably about 13 all told.
Today: Ran over to the fieldhouse, right past the stadium where Mike from breaking away delivers his "I'll just be Mike 20 year-old. Mike 30 year-old. Old man Mike. But the college kids will never get old, out of shape, 'cause new ones come every year. And they'll keep calling us 'cutters.'' speech. Then ran for an hour with Heather. Probably more like 11 or 12 all told. Sorry about the spaghetti, Biz.
Today: Ran over to the fieldhouse, right past the stadium where Mike from breaking away delivers his "I'll just be Mike 20 year-old. Mike 30 year-old. Old man Mike. But the college kids will never get old, out of shape, 'cause new ones come every year. And they'll keep calling us 'cutters.'' speech. Then ran for an hour with Heather. Probably more like 11 or 12 all told. Sorry about the spaghetti, Biz.
Sunday, January 07, 2007
If those boys wanna fight you'd better let 'em
January 7
14mi, 1:33:30 (6:41/mi): Fishouse + xtra. Felt like I was running progressively slower over the course of the run, but I attempted to compensate by adding some surges. Interesting, I suppose. Chilly and windy. Late October is beautiful.
Week: 60.5mi. Exactly as planned. And there's another 2-3mi hidden in there somewhere, but, umm, those don't go on the shoes.
January 6
5.5mi, 38:33 (7:00/mi): Car Retrieval. A standard loop. Also, a little chilly in shorts today having misplaced my running pants. Specifically, missed my legs. Did not run around Lake Harriet because of the inevitable confusion that would result.
14mi, 1:33:30 (6:41/mi): Fishouse + xtra. Felt like I was running progressively slower over the course of the run, but I attempted to compensate by adding some surges. Interesting, I suppose. Chilly and windy. Late October is beautiful.
Week: 60.5mi. Exactly as planned. And there's another 2-3mi hidden in there somewhere, but, umm, those don't go on the shoes.
January 6
5.5mi, 38:33 (7:00/mi): Car Retrieval. A standard loop. Also, a little chilly in shorts today having misplaced my running pants. Specifically, missed my legs. Did not run around Lake Harriet because of the inevitable confusion that would result.
clever title goes here
Yesterday: Whopping hugified 20 min. run.
Today: an hour and 50 min with Heather. We ran the first 5 mi. or so with the IU women's distance squad. That's Indiana University, not Industrial Unit. After that we were separated into two distinct groups, one of which had to work much harder than the other- as if by some invisible hand.
Today: an hour and 50 min with Heather. We ran the first 5 mi. or so with the IU women's distance squad. That's Indiana University, not Industrial Unit. After that we were separated into two distinct groups, one of which had to work much harder than the other- as if by some invisible hand.
Friday, January 05, 2007
Tryin' to throw these dollas-atcha
January 5
5mi, 31:13 (6:15/mi): West Side Five. Again, shorts. A little chillier today, so the run was a little faster and a little shorter. But really it just feels so good to be running in shorts that it's as if the pace is controlled by some sort of invisible hand...Rather than throw snow balls today post-run I attempted to throw some dollas at Alison. I missed.
January 4
8mi, 51:30 (6:26/mi): LS8+xtra. It was something like 46 here around 1 or 2pm. I wore shorts and two light shirts running an hour after the sun went down in January! Global warming isn't inconvenient at all! Only 1xmissing the sign today, then 2xhitting the sign. Hands get cold after 3-4 attempts.
January 3
10mi, 1:03:15 (6:20/mi): Ford St. + a little. 10min w/u, 8x(3min on/3min off), 8ish-min c/d. Had not read Schof's workout before completing this, but it was basically the same only probably slower. Felt decent for the first workout in about 3 weeks, but a little sluggish, some lunch left in the stomach and things like that. But normal. Recovered pretty well on the rest intervals and was probably running too fast on the "on" portions anyway. Then 4 x missing the stop-sign across the street with snow balls. Lots of wide-right.
5mi, 31:13 (6:15/mi): West Side Five. Again, shorts. A little chillier today, so the run was a little faster and a little shorter. But really it just feels so good to be running in shorts that it's as if the pace is controlled by some sort of invisible hand...Rather than throw snow balls today post-run I attempted to throw some dollas at Alison. I missed.
January 4
8mi, 51:30 (6:26/mi): LS8+xtra. It was something like 46 here around 1 or 2pm. I wore shorts and two light shirts running an hour after the sun went down in January! Global warming isn't inconvenient at all! Only 1xmissing the sign today, then 2xhitting the sign. Hands get cold after 3-4 attempts.
January 3
10mi, 1:03:15 (6:20/mi): Ford St. + a little. 10min w/u, 8x(3min on/3min off), 8ish-min c/d. Had not read Schof's workout before completing this, but it was basically the same only probably slower. Felt decent for the first workout in about 3 weeks, but a little sluggish, some lunch left in the stomach and things like that. But normal. Recovered pretty well on the rest intervals and was probably running too fast on the "on" portions anyway. Then 4 x missing the stop-sign across the street with snow balls. Lots of wide-right.
Thursday, January 04, 2007
Hemay
Wednesday: Bus - Train - Bloomington - no running
Thursday: Ran an easy hour with Heather in the morning after not enough sleep. Great to catch up with her and to see one of the old routes. Ran in shorts cause it's January and hell I'm damn near in Kentucky.
Friday: 30 min. acid sampler pack. Still playing around to gauge where my fitness is at. Ran some fartleks down around Cascade Park.
Oh yeah, ran on Tuesday too. So missed Monday and Wednesday this week.
Thursday: Ran an easy hour with Heather in the morning after not enough sleep. Great to catch up with her and to see one of the old routes. Ran in shorts cause it's January and hell I'm damn near in Kentucky.
Friday: 30 min. acid sampler pack. Still playing around to gauge where my fitness is at. Ran some fartleks down around Cascade Park.
Oh yeah, ran on Tuesday too. So missed Monday and Wednesday this week.
Tuesday, January 02, 2007
I hear leaders quit their lying/I hear babies quit their crying/I hear soldiers quit their dying one and all...
January 2
8mi, 56:53 (7:08/mi): Condoland. Easy run to Franklin and back to Sherman's with Mr. Condoland, Mr. Gehring and Mr. Biz. Yah. Then malts, etc.
January 1
9.5mi, 1:01:53 (6:31/mi): Calhoun-2xIsles. Ran the first 6.5ish with Matt Mascioli's brother. Picked it up for the last lap around Isles to celebrate the New Year.
December 31
6mi, 42:13 (7:02/mi): Isles, Blockbuster + xtra. Beautiful run over fresh snow. Way to go, 2006, I knew you could do it.
Week: 38.5mi. Ok. Missed a day that I didn't want to miss, but treated the week as planned.
Year: 2,544mi. Second highest yearly total behind 2002. Ran 20 races, of which 14 were either an outright PR, a Best Since College or a 1st-place finish.
December 30
Day Off. Downhill skiing @ Lutsen.
December 29
Day Off.
8mi, 56:53 (7:08/mi): Condoland. Easy run to Franklin and back to Sherman's with Mr. Condoland, Mr. Gehring and Mr. Biz. Yah. Then malts, etc.
January 1
9.5mi, 1:01:53 (6:31/mi): Calhoun-2xIsles. Ran the first 6.5ish with Matt Mascioli's brother. Picked it up for the last lap around Isles to celebrate the New Year.
December 31
6mi, 42:13 (7:02/mi): Isles, Blockbuster + xtra. Beautiful run over fresh snow. Way to go, 2006, I knew you could do it.
Week: 38.5mi. Ok. Missed a day that I didn't want to miss, but treated the week as planned.
Year: 2,544mi. Second highest yearly total behind 2002. Ran 20 races, of which 14 were either an outright PR, a Best Since College or a 1st-place finish.
December 30
Day Off. Downhill skiing @ Lutsen.
December 29
Day Off.
Sunday, December 31, 2006
the slower you go, the longer the run
Ran 10 with Hooley. Was a little hungry when I went to bed. Woke up about 15 minutes before Haas showed up. Had a quick and nourishing breakfast of Christmas cookies and a mug of water. Somehow the body was feeling low on fuel by about the 3rd block. Should have had some coffee.
Saturday, December 30, 2006
It rains in December now
Ran for about an hour and 15 min. Went out to the monuments on Victoria Memorial. Ran fast out to them from the river. Stopped and stretched my quad and read the plaques. Ran fast back to the river, then just coasted back over the Big Blue Bridge, along Lowery and past the closed down Polish bakery. When I got back I was really wet from all the rain that I had been running in. I didn't hang anybody though. Nor did I mount the captured pistols of my fallen enemy on the wall in my private study off the oval office. Because I'm a grown-up.
Friday, December 29, 2006
It Ain't Safe To Leave The House...
December 28
10.5mi, 1:16:05 (yeah): Northeast and back. Came back on the backstreets. It's hard to say whether we were racing in them. Phil was using his elbows a lot. Way more than Biz, Gehring and Morgan. Phil probably won. As for me, I can't run up to no'theast 'less/I run with a vest.
December 27
8mi, 52:36 (snoop): Skyline Derbreviated. Lovely run with Biz and Phil past one line of sky and then six or seven laps around the Quarry for old time's sake. I felt desperate.
December 26
10mi, 1:14:44 (doggy dogg): Main-Taine Point Oh. I think that's how it's spelled. Evidently spelling is the most important thing ever. Nice easy run with the Biz and the Phil and the Nick Masc.
10.5mi, 1:16:05 (yeah): Northeast and back. Came back on the backstreets. It's hard to say whether we were racing in them. Phil was using his elbows a lot. Way more than Biz, Gehring and Morgan. Phil probably won. As for me, I can't run up to no'theast 'less/I run with a vest.
December 27
8mi, 52:36 (snoop): Skyline Derbreviated. Lovely run with Biz and Phil past one line of sky and then six or seven laps around the Quarry for old time's sake. I felt desperate.
December 26
10mi, 1:14:44 (doggy dogg): Main-Taine Point Oh. I think that's how it's spelled. Evidently spelling is the most important thing ever. Nice easy run with the Biz and the Phil and the Nick Masc.
Monday, December 25, 2006
Black Sweet Licorice, Black Sweet Licorice! (Have Some)
December 25
4mi, 28:52 (7:12 or whatever): Salt Block abbreviated and extended. Spent 3.5mi being observed by Daniel, which was exhausting and also his Christmas present. Then walked the last half mile of the run to rest his knee, which was his birthday present. Then added on to make it four. For those wondering if this qualifies as completing the Salt Block in over 28:00, it clearly does not. Happy Xmas.
December 24
Day Off. Had to buy your present.
Week: 24mi. I mean, the race is still basically 6 months away.
4mi, 28:52 (7:12 or whatever): Salt Block abbreviated and extended. Spent 3.5mi being observed by Daniel, which was exhausting and also his Christmas present. Then walked the last half mile of the run to rest his knee, which was his birthday present. Then added on to make it four. For those wondering if this qualifies as completing the Salt Block in over 28:00, it clearly does not. Happy Xmas.
December 24
Day Off. Had to buy your present.
Week: 24mi. I mean, the race is still basically 6 months away.
Saturday, December 23, 2006
She Asked What Happened to Charlemagne...
December 23
10mi, 1:08:30 (res/mi): Boondocks + Steeplechase. Beautiful. My first real training run in the Resevoir in over a year. Mud luscious and puddle wonderful as Coach T would say. Very overdressed to start but stripped to shorts after the first mile or so. Dense fog the whole way. Like Avalon...I've heard.
10mi, 1:08:30 (res/mi): Boondocks + Steeplechase. Beautiful. My first real training run in the Resevoir in over a year. Mud luscious and puddle wonderful as Coach T would say. Very overdressed to start but stripped to shorts after the first mile or so. Dense fog the whole way. Like Avalon...I've heard.
Friday, December 22, 2006
Shuffle Your Feet
December 22
4mi, 27:47 (6:57/mi): Shortcut. Ended the run at the appropriate corner this time. Felt dehydrated and legs are a little bit sore, but not as sore as my assorted upper body. More lifting today because it turns out I'm rarely active enough for atrophy to work to my advantage. Incidentally, it's something like 40 degrees outside and what passed for snow yesterday is having a difficult time making the same case for itself today. Obviously, more research is needed, but the working hypothesis should be that I've gotten a lot colder so everything else feels warmer by comparison and has decided to act accordingly. Occam's Razor and all that.
December 21
6mi, 42:13 (7:02/mi): West Side Five + xtra. Nice run over snowy (finally) roads. Kinda fun, and remembered at the end that slogging and slipping would get real old real fast. At least winter is here. Sort of...Happy Solstice!
4mi, 27:47 (6:57/mi): Shortcut. Ended the run at the appropriate corner this time. Felt dehydrated and legs are a little bit sore, but not as sore as my assorted upper body. More lifting today because it turns out I'm rarely active enough for atrophy to work to my advantage. Incidentally, it's something like 40 degrees outside and what passed for snow yesterday is having a difficult time making the same case for itself today. Obviously, more research is needed, but the working hypothesis should be that I've gotten a lot colder so everything else feels warmer by comparison and has decided to act accordingly. Occam's Razor and all that.
December 21
6mi, 42:13 (7:02/mi): West Side Five + xtra. Nice run over snowy (finally) roads. Kinda fun, and remembered at the end that slogging and slipping would get real old real fast. At least winter is here. Sort of...Happy Solstice!
Thursday, December 21, 2006
And When I'm Returning...
December 20
4+, 29:37 (7:10ish/mi): Shortcut+ w/Biz. Didn't tell Biz that, really, Shortcut ends at the corner of Cecil and Franklin. Otherwise it's kind of a long run. Felt good, refreshed, and much healthier than my companion sounded. Lifted post-run. Because it's about time more of that was happening.
4+, 29:37 (7:10ish/mi): Shortcut+ w/Biz. Didn't tell Biz that, really, Shortcut ends at the corner of Cecil and Franklin. Otherwise it's kind of a long run. Felt good, refreshed, and much healthier than my companion sounded. Lifted post-run. Because it's about time more of that was happening.
Thursday, December 14, 2006
Heather May is all but a Doctor
I suppose the least I can do is be in shape to go for some runs with her in January. Getting out regularly again. Might even get a watch again, last one crapped out back in Nicaragua. 10 yesterday, 12ish today, something like 6 before that I think. If only I had someplace to write all this down.
Monday, December 11, 2006
People in Motion...
December 10
2mi jog to shake out the plane ride and race and anything else. Turned out there was unexpected "else." Also it was beautiful outside and Biz really wanted me to get 30mi on the week.
Week: 30mi. Most of the fatigue I'm feeling right now is from travel, but I've been looking forward to some time off for the last couple of weeks. I'll be taking this week to recharge after a fantastic year of running.
December 9
11mi, USATF Club XC Nationals 10K (35:15): Golden Gate Park. Whatever. Haven't checked my place. Team was 37th of 42. A terrible race, but I hadn't put myself in a position physically or mentally to have a good race, so I'm not particularly surprised or upset. The course was very cool and for the first 6K it was fun to splash through the horse track and slog through the mud with Ben Merchant. After that I gave up mentally, and everything else followed. Fun, but exhausting trip.
December 8
3mi, 20mi or so: Riley Run. Quick run before fleeing the state for obvious reasons. 1x Sprint Drills at SFO waiting for a ride.
2mi jog to shake out the plane ride and race and anything else. Turned out there was unexpected "else." Also it was beautiful outside and Biz really wanted me to get 30mi on the week.
Week: 30mi. Most of the fatigue I'm feeling right now is from travel, but I've been looking forward to some time off for the last couple of weeks. I'll be taking this week to recharge after a fantastic year of running.
December 9
11mi, USATF Club XC Nationals 10K (35:15): Golden Gate Park. Whatever. Haven't checked my place. Team was 37th of 42. A terrible race, but I hadn't put myself in a position physically or mentally to have a good race, so I'm not particularly surprised or upset. The course was very cool and for the first 6K it was fun to splash through the horse track and slog through the mud with Ben Merchant. After that I gave up mentally, and everything else followed. Fun, but exhausting trip.
December 8
3mi, 20mi or so: Riley Run. Quick run before fleeing the state for obvious reasons. 1x Sprint Drills at SFO waiting for a ride.
Thursday, December 07, 2006
How Can You Look At Me Like I Was Just Another One Of Your Deals?
December 7
7mi, 50:27 (7+/mi): Lake St. w/LSCC. Lovely run discussing the finer points of computer repair and basketball strategy.
December 6
7mi, 43:41 (6:14/mi): LS8. 4x(3min on/1min off). Easy fartlek to wake-up the legs. 10 degrees and windy didn't even feel that bad. Ran past a "Your Speed Is" radar on the first accel and was cruising between 11 and 12mph. So that was fun.
December 5
Day Off. Allow me to introduce a new unit of measurement: The Schrader. Used to quantify a level of fretting about the big, bad world, suffice to say that a single Schrader is an awful lot. So:
Schrader x the Meredith case. Basically, if the school district loses then our country is to race relations as this guy is to his girlfriend. I've got at least a Schrader's worth to say about all this, but for purposes of the training blog I'll keep it brief. Justices, Petitioners, et al, the phrase "seperate but equal is inherently unequal" does not describe a theory, it describes a condition. It is a condition fairly described as "inherently" unequal because of the long history of legally, socially, and economically enforced aparthied in the United States. It should scarcely be open for debate whether the same Constitution that contains the three-fifths clause still mandates affirmative measures to remedy past discrimination. To hold that voluntary efforts to such ends are unconstitutional would rest on tenuous legal theory, as well as upon a damning academic ignorance of the lived society shaped by our laws.
December 4
Day Off. The USSC heard oral arguments in Meredith v. Jefferson County Board of Education and is likely to rule against the school district
7mi, 50:27 (7+/mi): Lake St. w/LSCC. Lovely run discussing the finer points of computer repair and basketball strategy.
December 6
7mi, 43:41 (6:14/mi): LS8. 4x(3min on/1min off). Easy fartlek to wake-up the legs. 10 degrees and windy didn't even feel that bad. Ran past a "Your Speed Is" radar on the first accel and was cruising between 11 and 12mph. So that was fun.
December 5
Day Off. Allow me to introduce a new unit of measurement: The Schrader. Used to quantify a level of fretting about the big, bad world, suffice to say that a single Schrader is an awful lot. So:
Schrader x the Meredith case. Basically, if the school district loses then our country is to race relations as this guy is to his girlfriend. I've got at least a Schrader's worth to say about all this, but for purposes of the training blog I'll keep it brief. Justices, Petitioners, et al, the phrase "seperate but equal is inherently unequal" does not describe a theory, it describes a condition. It is a condition fairly described as "inherently" unequal because of the long history of legally, socially, and economically enforced aparthied in the United States. It should scarcely be open for debate whether the same Constitution that contains the three-fifths clause still mandates affirmative measures to remedy past discrimination. To hold that voluntary efforts to such ends are unconstitutional would rest on tenuous legal theory, as well as upon a damning academic ignorance of the lived society shaped by our laws.
December 4
Day Off. The USSC heard oral arguments in Meredith v. Jefferson County Board of Education and is likely to rule against the school district
Sunday, December 03, 2006
Do Rich People Know What To Do With Their Gold?
December 3
5mi, 31:17 (right): West Side Five. Threw in some accells and what-not. Cold again.
Week: 24mi. Pseudo-maintaining for Club Nats. Should probably run again today or something. And maybe run threshold at some point.
December 2
4mi, 27:27 (again): Shortcut. Cold. But not as cold as it was at Lake Harriet this morning, where Biz and Merchant squashed Team USA MN. Nowhere near as hott as it was down in Bloomington, IL, where Schrades and Jill threw down a certain trail marathon. Far from desperate.
December 1
5mi, 33:35 (no math at bizyah's place): West Side Five. Easy. Accells post run.
November 30
5mi, 35+ (LSCC): Dark again.
5mi, 31:17 (right): West Side Five. Threw in some accells and what-not. Cold again.
Week: 24mi. Pseudo-maintaining for Club Nats. Should probably run again today or something. And maybe run threshold at some point.
December 2
4mi, 27:27 (again): Shortcut. Cold. But not as cold as it was at Lake Harriet this morning, where Biz and Merchant squashed Team USA MN. Nowhere near as hott as it was down in Bloomington, IL, where Schrades and Jill threw down a certain trail marathon. Far from desperate.
December 1
5mi, 33:35 (no math at bizyah's place): West Side Five. Easy. Accells post run.
November 30
5mi, 35+ (LSCC): Dark again.
Wednesday, November 29, 2006
I've sucked the milk out of a thousand cows...
November 29
5mi, 34:17 (6:whatever/mi): Default w/Nick. Darker than a black steer's tuckus on a moonless prairie night.
November 28
Day Off.
November 27
Day Off.
November 26
Day Off. Happy Birthday, Schrades.
Week: 28.5mi. I'd be taking a week or more off if it weren't for Club Nats on 12/9. Instead it'll be a few days and then some maintainin' before collecting myself for '07.
November 25
9mi, Conard HS Alumni Race (5k): 16:41 (aprx), 1st. Decent run over a tough course. Led the first mile in 5:15 to test legs. Legs failed test, so I tucked in behind Schuyler Schuster (Alumni Race Champ '04) and Ryan Rodd (Alumni Race Champ '05) and we ran the soggy, rocky, hilly second mile in 5:35. Sky moved to the front with a mile to go and started throwing surges, but I sat on his shoulder while we dropped Ryan. Moved past Sky with 150 or 200 to go to nab my first victory after a pair of runner-up finishes and several third-place showings. Course PR.
November 24
4mi, 25:52 (6:28/mi): Salt Block. Easy recovery. Nice weather, a day late.
5mi, 34:17 (6:whatever/mi): Default w/Nick. Darker than a black steer's tuckus on a moonless prairie night.
November 28
Day Off.
November 27
Day Off.
November 26
Day Off. Happy Birthday, Schrades.
Week: 28.5mi. I'd be taking a week or more off if it weren't for Club Nats on 12/9. Instead it'll be a few days and then some maintainin' before collecting myself for '07.
November 25
9mi, Conard HS Alumni Race (5k): 16:41 (aprx), 1st. Decent run over a tough course. Led the first mile in 5:15 to test legs. Legs failed test, so I tucked in behind Schuyler Schuster (Alumni Race Champ '04) and Ryan Rodd (Alumni Race Champ '05) and we ran the soggy, rocky, hilly second mile in 5:35. Sky moved to the front with a mile to go and started throwing surges, but I sat on his shoulder while we dropped Ryan. Moved past Sky with 150 or 200 to go to nab my first victory after a pair of runner-up finishes and several third-place showings. Course PR.
November 24
4mi, 25:52 (6:28/mi): Salt Block. Easy recovery. Nice weather, a day late.
Thursday, November 23, 2006
Shovels, Rakes, Implements of Destruction...
November 23
Manchester Road Race: 4.748mi, 25:01 (5:17/mi, 30th Overall): Well, OK. Not what I wanted, but a boatload of silver linings. Course PR by 29s, best place at Manchester by 9 and converts to an 8K PR. And, of course, The Church Bros swept Neal Hannan. Also, congrats to Chaypaw for his 2+ minute Manchester PR! This was the first time I'd ever focused on racing at Manchester. It's tough. The only normal mile is the first mile, the second is entirely uphill (not just half as I'd remembered) and the third is an almost-too-steep downhill so regaining any sense of rythym or pace is a huge mental effort over the final 1.748mi. Add cold wind and rain and the resulting leg-lock and...yeah. It's amazing anyone ever races well at Manchester. Splits: 4:53, 5:53, 5:08, 5:18, 3:49. Seeing 5:53 on my watch was very jarring mentally and I never really recovered. Next year...
November 22
4mi, 27:28, (6:52/mi): Salt Block. Ok pre-meet but legs felt pretty heavy, hopefully just from the flight. 4xaccel after.
November 21
Day Off.
Manchester Road Race: 4.748mi, 25:01 (5:17/mi, 30th Overall): Well, OK. Not what I wanted, but a boatload of silver linings. Course PR by 29s, best place at Manchester by 9 and converts to an 8K PR. And, of course, The Church Bros swept Neal Hannan. Also, congrats to Chaypaw for his 2+ minute Manchester PR! This was the first time I'd ever focused on racing at Manchester. It's tough. The only normal mile is the first mile, the second is entirely uphill (not just half as I'd remembered) and the third is an almost-too-steep downhill so regaining any sense of rythym or pace is a huge mental effort over the final 1.748mi. Add cold wind and rain and the resulting leg-lock and...yeah. It's amazing anyone ever races well at Manchester. Splits: 4:53, 5:53, 5:08, 5:18, 3:49. Seeing 5:53 on my watch was very jarring mentally and I never really recovered. Next year...
November 22
4mi, 27:28, (6:52/mi): Salt Block. Ok pre-meet but legs felt pretty heavy, hopefully just from the flight. 4xaccel after.
November 21
Day Off.
Monday, November 20, 2006
Take Lyndale to the horizon/Take Nicollet out to the ocean
November 20
4mi, 27:07 (6:47/mi): Shortcut. Rushed run, squeezed between a late exit from the office and a swapped teaching night, but this will let me take tomorrow off as planned. Legs felt great, not sore at all. Only had time for a few short accells before class, but felt decent on those as well. Now, to travel roughly from Nicollet out to the ocean...
4mi, 27:07 (6:47/mi): Shortcut. Rushed run, squeezed between a late exit from the office and a swapped teaching night, but this will let me take tomorrow off as planned. Legs felt great, not sore at all. Only had time for a few short accells before class, but felt decent on those as well. Now, to travel roughly from Nicollet out to the ocean...
When they kiss they spit white noise
November 19
8mi, Wkout. Turkey Run (5k) around Como Lake. 1.5up, 5k@T, 3+ down. 16:42 (5:15, 5:35, 5:52 for the last 1.1). Felt very easy, controlled and smooth. Legs were colder than I expected, probably because it was low 30s, not low 40s as I'd thought. Was trying to run 5:20s-5:25s so I backed off the leaders (Amy Lyons and some HS kid) after a mile, forgetting that their next mile would probably be right on for my goal pace. And it was. Caught them with a short accel (<60m) during the third mile and pressed a little to 5:20 pace so I wouldn't have to decide whether or not to kick against Amy to the finish. Overall effort was definately threshold or easier and, per Hooley's design, felt better at the finish than I did at the start. Good final prep for Manchester, where hopefully the temperature will be slightly warmer.
Week: 31mi. And a grand total of 10mi left before the gun goes off on Thanksgiving Day!
November 18
4mi, 29:32 (7:22/mi): Shortcut. Easy, a little chilly, legs lively. A couple accells after.
November 17
Day Off. Only sort of planned, but it's the taper taper.
November 16
5mi, 38:55 (who knows?): Abbreviated Lake St. w/LSCC. Could tell that the 400s were lingering in the legs a little bit, but run was slow, easy and unaffected.
8mi, Wkout. Turkey Run (5k) around Como Lake. 1.5up, 5k@T, 3+ down. 16:42 (5:15, 5:35, 5:52 for the last 1.1). Felt very easy, controlled and smooth. Legs were colder than I expected, probably because it was low 30s, not low 40s as I'd thought. Was trying to run 5:20s-5:25s so I backed off the leaders (Amy Lyons and some HS kid) after a mile, forgetting that their next mile would probably be right on for my goal pace. And it was. Caught them with a short accel (<60m) during the third mile and pressed a little to 5:20 pace so I wouldn't have to decide whether or not to kick against Amy to the finish. Overall effort was definately threshold or easier and, per Hooley's design, felt better at the finish than I did at the start. Good final prep for Manchester, where hopefully the temperature will be slightly warmer.
Week: 31mi. And a grand total of 10mi left before the gun goes off on Thanksgiving Day!
November 18
4mi, 29:32 (7:22/mi): Shortcut. Easy, a little chilly, legs lively. A couple accells after.
November 17
Day Off. Only sort of planned, but it's the taper taper.
November 16
5mi, 38:55 (who knows?): Abbreviated Lake St. w/LSCC. Could tell that the 400s were lingering in the legs a little bit, but run was slow, easy and unaffected.
Wednesday, November 15, 2006
I hear them all, I hear them all, I hear them all...
November 15
7mi, Wkout. 2.5up, 8x400m w/2:00R, 2.5down. Timed selectively: #1 - 73, #5 - 68. Guessing most were 67-70. Good workout in flats aiming for the ambiguous 85% mark perscribed by a post-positive real consumer of all the food. Legs were heavy on the last two, but none of that hardcore lactic acid stuff. Recovered well on the cool down and finished the workout feeling like I had a few more in me. Also completed the first full set of sprint drills that I can remember in a long time...almost fell over.
November 14
7mi, 48:08 (6:53/mi): Default + xtra w/Nick. Legs felt surprisingly good on one of those crispairmornings.
November 13
Day Off.
7mi, Wkout. 2.5up, 8x400m w/2:00R, 2.5down. Timed selectively: #1 - 73, #5 - 68. Guessing most were 67-70. Good workout in flats aiming for the ambiguous 85% mark perscribed by a post-positive real consumer of all the food. Legs were heavy on the last two, but none of that hardcore lactic acid stuff. Recovered well on the cool down and finished the workout feeling like I had a few more in me. Also completed the first full set of sprint drills that I can remember in a long time...almost fell over.
November 14
7mi, 48:08 (6:53/mi): Default + xtra w/Nick. Legs felt surprisingly good on one of those crispairmornings.
November 13
Day Off.
Sunday, November 12, 2006
Did they bang the drum slowly, did they play the fife lowly?
November 12
9mi, 1:02:59 (7:00/mi): Ford-Franklin. Good easy run working the hills and the spectating out of my legs. In the taper and figure out the last couple of honing workouts. And rest.
Week: 50mi. Fine. Hadn't realized until Thursday that the race was only two weeks away. Made me feel better about not getting in mileage...
November 11
8mi, Wkout. 4xCemetary Miles, 3min R. Actually more like 4x5min segment, since this was all unmeasured. 5:10, 4:53, 4:57, 4:57. Pretty close, I suspect. Biz was also there doing some kind of downhill 400s workout (approximate splits: 65/85 down and up). But it give me someone to chase on the ups. Felt ok and fairly strong on the uphills. Downhills were tough and definately where each interval hurt the most.
November 10
7mi, 49:48 (7:07/mi): LS8. Eh, ok. 200s took more out of the legs than I'd thought, but good stretching after.
9mi, 1:02:59 (7:00/mi): Ford-Franklin. Good easy run working the hills and the spectating out of my legs. In the taper and figure out the last couple of honing workouts. And rest.
Week: 50mi. Fine. Hadn't realized until Thursday that the race was only two weeks away. Made me feel better about not getting in mileage...
November 11
8mi, Wkout. 4xCemetary Miles, 3min R. Actually more like 4x5min segment, since this was all unmeasured. 5:10, 4:53, 4:57, 4:57. Pretty close, I suspect. Biz was also there doing some kind of downhill 400s workout (approximate splits: 65/85 down and up). But it give me someone to chase on the ups. Felt ok and fairly strong on the uphills. Downhills were tough and definately where each interval hurt the most.
November 10
7mi, 49:48 (7:07/mi): LS8. Eh, ok. 200s took more out of the legs than I'd thought, but good stretching after.
Thursday, November 09, 2006
Hey, Hey There You Go Now, Baby, Dancing All Alone In Your Room
November 9
10mi, wkout. 16x400m @ T, 45s R. 4x200m, 200m walk/jog R. 72, 73, 77, 74, 78, 76, 76, 75, 75, 76, 75, 74, 73, 73, 75, 74, 30-hi, 31-lo, 31-lo, 31-hi. Well, OK. Had been aiming for 78s on the 400s, averaged around 75-hi/76-lo, but obviously things were kind of all over the place. Wind contributed I'm sure. None of it felt harder than threshold, and 45s was plenty of recovery. The 200s were into the wind but I'm still pretty frustrated that I wasn't under 30 for any of them given how hard (I thought) I was running for those.
10mi, wkout. 16x400m @ T, 45s R. 4x200m, 200m walk/jog R. 72, 73, 77, 74, 78, 76, 76, 75, 75, 76, 75, 74, 73, 73, 75, 74, 30-hi, 31-lo, 31-lo, 31-hi. Well, OK. Had been aiming for 78s on the 400s, averaged around 75-hi/76-lo, but obviously things were kind of all over the place. Wind contributed I'm sure. None of it felt harder than threshold, and 45s was plenty of recovery. The 200s were into the wind but I'm still pretty frustrated that I wasn't under 30 for any of them given how hard (I thought) I was running for those.
Wednesday, November 08, 2006
You Were Light Revelation
November 8
11mi, 1:12:10 (6:34/mi): Ford-Franklin+xtra. Felt great running shirtless in, um, November. Fantastic, and legs felt nice and rested after these last couple of days.
November 7
5mi, 33:24 (6:41/mi): Shortcut+xtra. Rushed. Sacrificed something like 2 or 3 miles for representative democracy. It's an investment, though, since I'm sure those wacky left-wingers will socialize enough stuff to give me time for an extra 2-3mi every day. I mean, unless Michele Bachmann and God have other plans.
November 6
Day Off.
11mi, 1:12:10 (6:34/mi): Ford-Franklin+xtra. Felt great running shirtless in, um, November. Fantastic, and legs felt nice and rested after these last couple of days.
November 7
5mi, 33:24 (6:41/mi): Shortcut+xtra. Rushed. Sacrificed something like 2 or 3 miles for representative democracy. It's an investment, though, since I'm sure those wacky left-wingers will socialize enough stuff to give me time for an extra 2-3mi every day. I mean, unless Michele Bachmann and God have other plans.
November 6
Day Off.
Sunday, November 05, 2006
Sometimes when I run alone, I hum and pray and/sometimes. I close my eyes/to see what happens.
November 5
13mi, 1:27:51 (6:45/mi): NE and back + xtra. First half with Phil, which was Phantastic. Felt great in absolutely beautiful weather, and it was nice to have some time to consider my racing record against Biz since Grandma's: 4-3 in races where both of us have been registered. Just interesting is all...
Week: 70.5. Decent. Also, congrats to Jill and Schrades on their MARS domination. Pending...
November 4
9mi, Wkout. 4x1600m (3@T, 1@Race Pace, 60s R) 5:21, 5:20, 5:19, 4:58. Ugh. Was hoping to do two more sub-5 but legs just didn't have it today. Even Threshold felt easy aerobically but legs were tightening. Add intestinal requirements during #4 and you get a shorter workout. Oh well.
November 3
8mi, 55:18 (6:55/mi): LS8+xtra. Nice run. Overdressed. Legs a little heavy. Typical.
13mi, 1:27:51 (6:45/mi): NE and back + xtra. First half with Phil, which was Phantastic. Felt great in absolutely beautiful weather, and it was nice to have some time to consider my racing record against Biz since Grandma's: 4-3 in races where both of us have been registered. Just interesting is all...
Week: 70.5. Decent. Also, congrats to Jill and Schrades on their MARS domination. Pending...
November 4
9mi, Wkout. 4x1600m (3@T, 1@Race Pace, 60s R) 5:21, 5:20, 5:19, 4:58. Ugh. Was hoping to do two more sub-5 but legs just didn't have it today. Even Threshold felt easy aerobically but legs were tightening. Add intestinal requirements during #4 and you get a shorter workout. Oh well.
November 3
8mi, 55:18 (6:55/mi): LS8+xtra. Nice run. Overdressed. Legs a little heavy. Typical.
Friday, November 03, 2006
Everybody's Your Best Friend When You're Doing Well, I Mean Good
November 2
9mi, 1:04:57 (7:13/mi): LSCC etc. Good easy run. Need to locate winter apparel. Right hammy tight after yesterday. I think I'll be alright but I don't know for sure/like every other unindicted co-conspirator.
9mi, 1:04:57 (7:13/mi): LSCC etc. Good easy run. Need to locate winter apparel. Right hammy tight after yesterday. I think I'll be alright but I don't know for sure/like every other unindicted co-conspirator.
Wednesday, November 01, 2006
Out Of The Sidehatch
November 1
10.5mi, UMN Track. 3up, 20x200m w/200m jog rec, 2.5down. Good workout on a cold, windy day. Timed selectively. #1 - 35mid, #5 - 32mid, #16 - 33low, #20 - 30high. Guessing I averaged around 33s. Felt decent running faster, but need to start doing some drills and strides so that I stop falling back on my heels.
10.5mi, UMN Track. 3up, 20x200m w/200m jog rec, 2.5down. Good workout on a cold, windy day. Timed selectively. #1 - 35mid, #5 - 32mid, #16 - 33low, #20 - 30high. Guessing I averaged around 33s. Felt decent running faster, but need to start doing some drills and strides so that I stop falling back on my heels.
Tuesday, October 31, 2006
Trick, Etc.
October 31
All Hallows Morn: 9mi, 1:01:35 (6:51/mi): Default. A spooky run with Nick "Massacre" Mascioli. Legs stiff, like ancient corpses. Cold, like bloodless flesh. Windy, like spirit droves. Early, like 6:30am. Easy, like Sunday morning.
All Hallows Afternoon: 4mi, 26:55 (6:44): Shortcut. Quick run before the Witching Hour, which turned out to be the substantially more benign Whiching Hour because of daylight savings. Really hoping someone ran Crucifix Six today...
October 30
8mi, 53:06 (6:38/mi): LS8+xtra. Nice run on a beautiful day before some collective action. Caught leaves 2, 3, 4 and 5 on the season during a particularly blustery mile on the west bank. Had planned on letting Dan walk away with his 7th or 8th straight title, but now I might be back in the game if I can focus a little bit over the next few weeks. At last count the tallies were: Dan - 10, Tom - 5, Rest of SCRC - 0, Team XO - sucks.
All Hallows Morn: 9mi, 1:01:35 (6:51/mi): Default. A spooky run with Nick "Massacre" Mascioli. Legs stiff, like ancient corpses. Cold, like bloodless flesh. Windy, like spirit droves. Early, like 6:30am. Easy, like Sunday morning.
All Hallows Afternoon: 4mi, 26:55 (6:44): Shortcut. Quick run before the Witching Hour, which turned out to be the substantially more benign Whiching Hour because of daylight savings. Really hoping someone ran Crucifix Six today...
October 30
8mi, 53:06 (6:38/mi): LS8+xtra. Nice run on a beautiful day before some collective action. Caught leaves 2, 3, 4 and 5 on the season during a particularly blustery mile on the west bank. Had planned on letting Dan walk away with his 7th or 8th straight title, but now I might be back in the game if I can focus a little bit over the next few weeks. At last count the tallies were: Dan - 10, Tom - 5, Rest of SCRC - 0, Team XO - sucks.
Sunday, October 29, 2006
Incidents and Accidents, Hints and Allegations
October 29
13mi, 1:25:35 (6:35/mi): NE+Back w/Phil and Biz. More Incidents than Accidents this time.
Week: 54mi. Hints, Allegations, Things Left Unsaid.
October 28
Day Off, basically. Hints and Allegations.
October 27
5mi, 33:08 (compute): Incidents and Accidents.
October 26
7.5mi w/ LSCC. Hints and Allegations.
13mi, 1:25:35 (6:35/mi): NE+Back w/Phil and Biz. More Incidents than Accidents this time.
Week: 54mi. Hints, Allegations, Things Left Unsaid.
October 28
Day Off, basically. Hints and Allegations.
October 27
5mi, 33:08 (compute): Incidents and Accidents.
October 26
7.5mi w/ LSCC. Hints and Allegations.
Wednesday, October 25, 2006
Physically Forgotten
October 25
13.5mi, Hill Workout. 10xHill on WRR (same as always). 2:44, :38, :39, :34, :32, :27, :28, :23, :21, :18. Great workout after some motivation trouble. Legs felt good but had trouble maintaining turnover. Glad to see that the week+ of no workouts has my legs feeling fairly chipper...uppper body could use some work. Did note on one towards the end that it felt much faster than TC-10mi, which I suppose is good.
October 24
AM: 5mi, 35:40 (7:08/mi): Default. Easy w/Nick. Babbling about the Constitution and Chrissy Lee. Not in that order.
PM: 5mi, 32:08 (6:26/mi): West Side Five. Rushed before what I'll call my best ESL class yet...
October 23
5mi, 32:20 (6:28/mi): arb w/groose & corey. (he wouldn't shut up about his race!)
Stat for Schrades: After this run I was at 2198.5mi for the year. Total Milage in 2005 = 2198.5.
13.5mi, Hill Workout. 10xHill on WRR (same as always). 2:44, :38, :39, :34, :32, :27, :28, :23, :21, :18. Great workout after some motivation trouble. Legs felt good but had trouble maintaining turnover. Glad to see that the week+ of no workouts has my legs feeling fairly chipper...uppper body could use some work. Did note on one towards the end that it felt much faster than TC-10mi, which I suppose is good.
October 24
AM: 5mi, 35:40 (7:08/mi): Default. Easy w/Nick. Babbling about the Constitution and Chrissy Lee. Not in that order.
PM: 5mi, 32:08 (6:26/mi): West Side Five. Rushed before what I'll call my best ESL class yet...
October 23
5mi, 32:20 (6:28/mi): arb w/groose & corey. (he wouldn't shut up about his race!)
Stat for Schrades: After this run I was at 2198.5mi for the year. Total Milage in 2005 = 2198.5.
Sunday, October 22, 2006
So Be Easy And Free/When You're Drinkin' With Me
October 22
16mi, 1:47:44 (6:44/mi): Fishouse Ext. Beautiful run. Very glad to get out the door and to stay out the door for so long. Even felt pretty good. I should do more of this running. Congratulations, Stelljes!
Week: 50mi. Right.
October 21
8mi, 50:48 (6:21/mi): LS8 + xtra. Yeah, I know.
October 20
8mi, 52:20 (6:32/mi): LS8 + xtra. Good easy run...although not a workokut...
October 19
8mi, 1:00:12 (7:30ish): Lake St with LSCC. Slar and easy before a thrilling game seven of the AAAA-LCS.
16mi, 1:47:44 (6:44/mi): Fishouse Ext. Beautiful run. Very glad to get out the door and to stay out the door for so long. Even felt pretty good. I should do more of this running. Congratulations, Stelljes!
Week: 50mi. Right.
October 21
8mi, 50:48 (6:21/mi): LS8 + xtra. Yeah, I know.
October 20
8mi, 52:20 (6:32/mi): LS8 + xtra. Good easy run...although not a workokut...
October 19
8mi, 1:00:12 (7:30ish): Lake St with LSCC. Slar and easy before a thrilling game seven of the AAAA-LCS.
Thursday, October 19, 2006
The New Get-Right-For-The-Winter Workout Plan
October 18
10mi, 1:07:49 (6:47/mi): Ford-Franklin + xtra. Very good to get out the door. Took it slow and easy. Felt like the rest days did more good than I'd expected and I have a decent game plan for Manchester: Eat your salad, no dessert.
October 17
Day Off. Again, but this time recieved advice from Alison: "Stop stressing out about running...It won't ruin your life." Good point.
October 16
Day Off. Not planned, not happy.
10mi, 1:07:49 (6:47/mi): Ford-Franklin + xtra. Very good to get out the door. Took it slow and easy. Felt like the rest days did more good than I'd expected and I have a decent game plan for Manchester: Eat your salad, no dessert.
October 17
Day Off. Again, but this time recieved advice from Alison: "Stop stressing out about running...It won't ruin your life." Good point.
October 16
Day Off. Not planned, not happy.
Monday, October 16, 2006
Upon the Lordly Hudson...
October 15
Day Off. Driving. Flying. Etc.
Week: 54mi. Busy week, but pretty annoyed with myself re: mileage. Need to turn it around. I hope you all enjoyed Phil's return as lead blogger over the past five days.
October 14
10mi, 1:08ish: Mohawk and Hudson river bike trail. Decent run pre-wedding. Legs not great. Congrats to Schuyler Schuster on a 6th place finish at the Hartford 1/2 Marathon in 1:11:43.
October 13
12mi, 1:20:04 (6:40/mi): Mohawk and Hudson river bike trail. Ok but windy run. Kid on a bike high-fived me during the first mile. And HAPPY BIRTHDAY to Alison Traffanstedt. We chatted briefly in the morning, as I recall...hope whatever kept her from calling that evening as promised was very fun...
October 12
4mi, 24:22 (6:05/mi): Salt Block. Ahhhh, the Salt Block. A perfect 4mi loop in WH, but physically impossible to run it slower than 28:00. This would have been a more reasonable pace if I hadn't raced a bike over the last half-mile from Conard to home. Best racing strategy I've employed so far this season, biding my time over the first quarter and then hammering up the hill on Foxridge. Biker never saw it coming and was not prepared for all the shifting the hill required.
October 11
8mi, 53:54 (6:44/mi): LS8. Just missed the snow "storm", but got some flurries.
Day Off. Driving. Flying. Etc.
Week: 54mi. Busy week, but pretty annoyed with myself re: mileage. Need to turn it around. I hope you all enjoyed Phil's return as lead blogger over the past five days.
October 14
10mi, 1:08ish: Mohawk and Hudson river bike trail. Decent run pre-wedding. Legs not great. Congrats to Schuyler Schuster on a 6th place finish at the Hartford 1/2 Marathon in 1:11:43.
October 13
12mi, 1:20:04 (6:40/mi): Mohawk and Hudson river bike trail. Ok but windy run. Kid on a bike high-fived me during the first mile. And HAPPY BIRTHDAY to Alison Traffanstedt. We chatted briefly in the morning, as I recall...hope whatever kept her from calling that evening as promised was very fun...
October 12
4mi, 24:22 (6:05/mi): Salt Block. Ahhhh, the Salt Block. A perfect 4mi loop in WH, but physically impossible to run it slower than 28:00. This would have been a more reasonable pace if I hadn't raced a bike over the last half-mile from Conard to home. Best racing strategy I've employed so far this season, biding my time over the first quarter and then hammering up the hill on Foxridge. Biker never saw it coming and was not prepared for all the shifting the hill required.
October 11
8mi, 53:54 (6:44/mi): LS8. Just missed the snow "storm", but got some flurries.
Tuesday, October 10, 2006
Waltzing Matilda
October 10
AM: 5mi, 35:52 (7:10/mi): Default with Nick and Jessica. Chhhhhiiiillllllyyyy.
October 9
15mi, 1:31:04 (6:04/mi): Ford-Washington + xtra. 60min @ tempo (aprx. 5:45s). Decent workout in the dark. Briefly paused the tempo section about 5min in to chat with a runner so dedicated that he was out there putting in the miles only a week after his debut marathon. Nice work, Sherman. Also saw Betsy.
AM: 5mi, 35:52 (7:10/mi): Default with Nick and Jessica. Chhhhhiiiillllllyyyy.
October 9
15mi, 1:31:04 (6:04/mi): Ford-Washington + xtra. 60min @ tempo (aprx. 5:45s). Decent workout in the dark. Briefly paused the tempo section about 5min in to chat with a runner so dedicated that he was out there putting in the miles only a week after his debut marathon. Nice work, Sherman. Also saw Betsy.
Sunday, October 08, 2006
Tigers are Noble
October 8
8mi, 54:04 (6:46/mi): LS8+xtra. Ok run with a full stomach.
Week: 60mi. Decent week recovering from the race with a great Friday workout.
October 7
12mi, 1:23:25 (6:57/mi): Fishouse. Easy run with Dan before some hiking down south, not in the land of the pines.
8mi, 54:04 (6:46/mi): LS8+xtra. Ok run with a full stomach.
Week: 60mi. Decent week recovering from the race with a great Friday workout.
October 7
12mi, 1:23:25 (6:57/mi): Fishouse. Easy run with Dan before some hiking down south, not in the land of the pines.
Friday, October 06, 2006
A Travelling Band of Misfits and Outcasts...
October 6
11mi, wkout. 6x1600@T. 5:23, :21, :18, :16, :15, :10. Rest Intervals: 58s, 58, 56, 53, 54. Great workout on windy day at UMN track. Felt smooth and under control the whole way, perfect threshold effort. First time taking less than 90s R on a 1600m T wkout.
11mi, wkout. 6x1600@T. 5:23, :21, :18, :16, :15, :10. Rest Intervals: 58s, 58, 56, 53, 54. Great workout on windy day at UMN track. Felt smooth and under control the whole way, perfect threshold effort. First time taking less than 90s R on a 1600m T wkout.
Thursday, October 05, 2006
Active Atrophy
October 5
4mi, 28:50 (7:12/mi): Shortcut. Slower because of a pause to do pullups on the pedestrian bridge over 94. Then Bruce pushups. Matt Hooley is a sweetheart.
4mi, 28:50 (7:12/mi): Shortcut. Slower because of a pause to do pullups on the pedestrian bridge over 94. Then Bruce pushups. Matt Hooley is a sweetheart.
Torii Hunter Has 5 Gold-Gloves
October 5
10mi, 1:09:10 (6:55/mi): 2xDefault. Easy run, with Nick and Jessica for about half of it. Legs felt stiff and not altogether thrilled with Jessica's choice of pace over the first two miles.
October 4
10mi, 1:05:27 (6:33/mi): Ford-Franklin + xtra. Beautiful run and legs felt much better, especially through about 8mi. Ran with a plesantly meandering mind until I picked up the marathon course and checked my watch at the mile markers. Nothing ruins a run like knowing how fast you're running. Fortunately the fall colors helped to counteract some of that. I think in the Twin Cities it might be the marathon that inspires the leaves and not vice-versa as the organizers would have you believe. As I told Biz, they're two of the most beautiful rites of death we get to witness. And yes, all these sorts of thoughts came before I hit those mile markers...
10mi, 1:09:10 (6:55/mi): 2xDefault. Easy run, with Nick and Jessica for about half of it. Legs felt stiff and not altogether thrilled with Jessica's choice of pace over the first two miles.
October 4
10mi, 1:05:27 (6:33/mi): Ford-Franklin + xtra. Beautiful run and legs felt much better, especially through about 8mi. Ran with a plesantly meandering mind until I picked up the marathon course and checked my watch at the mile markers. Nothing ruins a run like knowing how fast you're running. Fortunately the fall colors helped to counteract some of that. I think in the Twin Cities it might be the marathon that inspires the leaves and not vice-versa as the organizers would have you believe. As I told Biz, they're two of the most beautiful rites of death we get to witness. And yes, all these sorts of thoughts came before I hit those mile markers...
Wednesday, October 04, 2006
This Train/Carries Fools and Kings
October 3
5mi, 34:27 (6:53/mi): West Side Five. A shorter trolley ride. Legs felt very beat-up, but hopefully this run helped shake off most of that. Aiming for easy miles this week with a long run and a threshold workout towards the end. Oh, and abs. And perhaps some Masciolis-Inspired Bruce Lifting a la winter of 2004. This train...
October 2
Day Off. Slept through alarm, missed trolley. Sore legs would have appreciated it.
October 1
20mi, Race: TC10-Mile in 53:35 (5:14, :16, :23(uphill), :14, :27, :35, :36, :21, :21, :05). Happy with the time, but still don't feel like I'm competing very well when I'm racing. Miles 1-4 were perfect, but I talked myself out of 5:15s and let Katie McGregor et al. drop me during an unnecessarily slow fifth mile. And that set me up for two solo miles up Summit that were slower than they probably would have been otherwise. Had plenty left for the downhill finish, just not enough to catch Arneson who ran a spectacular race. Congrats to SCRC and LSCC marathoners. And, a more reserved congrats to WRRT 10-Milers who were basically the cause of the 7+ mile cool down.
Week: 50.5mi. Good taper week. Time to get back on the trolley for Manchester.
5mi, 34:27 (6:53/mi): West Side Five. A shorter trolley ride. Legs felt very beat-up, but hopefully this run helped shake off most of that. Aiming for easy miles this week with a long run and a threshold workout towards the end. Oh, and abs. And perhaps some Masciolis-Inspired Bruce Lifting a la winter of 2004. This train...
October 2
Day Off. Slept through alarm, missed trolley. Sore legs would have appreciated it.
October 1
20mi, Race: TC10-Mile in 53:35 (5:14, :16, :23(uphill), :14, :27, :35, :36, :21, :21, :05). Happy with the time, but still don't feel like I'm competing very well when I'm racing. Miles 1-4 were perfect, but I talked myself out of 5:15s and let Katie McGregor et al. drop me during an unnecessarily slow fifth mile. And that set me up for two solo miles up Summit that were slower than they probably would have been otherwise. Had plenty left for the downhill finish, just not enough to catch Arneson who ran a spectacular race. Congrats to SCRC and LSCC marathoners. And, a more reserved congrats to WRRT 10-Milers who were basically the cause of the 7+ mile cool down.
Week: 50.5mi. Good taper week. Time to get back on the trolley for Manchester.
Saturday, September 30, 2006
Kickin' the new Ka-nowledge
September 30
6.5, 45:15 (6:58/mi): Shortcut+xtra. Well, the "xtra" made it less of a shortcut. Pre-meet with Senner and Hools, the latter of whom required the xtra. I'm whipped. Not like Alison, who describes her run as follows:_____________________. At least there's not a race tomorrow.
6.5, 45:15 (6:58/mi): Shortcut+xtra. Well, the "xtra" made it less of a shortcut. Pre-meet with Senner and Hools, the latter of whom required the xtra. I'm whipped. Not like Alison, who describes her run as follows:_____________________. At least there's not a race tomorrow.
Friday, September 29, 2006
You Want That Realness?
September 29
5mi, 35:26 (7:04/mi): Loring/Kenwood/Isles with Nick + accells. Way better than when I ran with Matt.
September 28
Day Off. Switched with Friday.
5mi, 35:26 (7:04/mi): Loring/Kenwood/Isles with Nick + accells. Way better than when I ran with Matt.
September 28
Day Off. Switched with Friday.
Thursday, September 28, 2006
E is for Erik
September 27
8mi, wkout. 2.5up, 4x800m (90s R), 4x200m (200m jog), 2.5down. 2:37, :42, :40, :41, 33, 33, 33, 31. Windy, but felt very smooth and easy breaking in new flats (Supernova Comp.) Be sure to check out the second-to-last comment on yesterday's thread if you haven't already. It's not about Biz. E is also for Edmonson, Zach, who joined me for 800 #2 and #4 and cooled down with me and Gehring. Watch for him in the 5K this Saturday...
8mi, wkout. 2.5up, 4x800m (90s R), 4x200m (200m jog), 2.5down. 2:37, :42, :40, :41, 33, 33, 33, 31. Windy, but felt very smooth and easy breaking in new flats (Supernova Comp.) Be sure to check out the second-to-last comment on yesterday's thread if you haven't already. It's not about Biz. E is also for Edmonson, Zach, who joined me for 800 #2 and #4 and cooled down with me and Gehring. Watch for him in the 5K this Saturday...
Tuesday, September 26, 2006
Shout A "Hip Ho-Ray!"
September 26
8mi, 56:19 (7:03/mi): Stone Arch Seven + xtra. Easy (!) with Senner. We can only assume that Birdman's increased strength during his taper is also the reason why teams like the Blue Jays have leaped into positions like second place. But the A's lost and the Twins clinched, so (some) things are starting to come together this week. There is a chill in the air and all things in this world are possible.
8mi, 56:19 (7:03/mi): Stone Arch Seven + xtra. Easy (!) with Senner. We can only assume that Birdman's increased strength during his taper is also the reason why teams like the Blue Jays have leaped into positions like second place. But the A's lost and the Twins clinched, so (some) things are starting to come together this week. There is a chill in the air and all things in this world are possible.
Monday, September 25, 2006
Whopping Good Time
September 25
4+, Untimed. Lake Calhoun with M. Scholi. Good easy run to start a taper week. Hey Scholi, ever notice how there are all these people working out, getting in shape, but they're never getting in shape for anything. So really, it's all this effort so that we can be in shape...the next time we work out.
4+, Untimed. Lake Calhoun with M. Scholi. Good easy run to start a taper week. Hey Scholi, ever notice how there are all these people working out, getting in shape, but they're never getting in shape for anything. So really, it's all this effort so that we can be in shape...the next time we work out.
Sunday, September 24, 2006
Workingman's Blues
September 24
8mi, 48:09 (6:01/mi): LS8+xtra. Not Senner's fault.
Week: 63mi. Pretty good week, especially Wednesday's workout.
September 23
12mi, 1:21ish (wkout): 4up, 4+@Senner's MP (5:30), 4down. Decent workout with Senner between aprx mile 15 and 19 on the course. Felt ok, a little dehydrated. We picked it up for 22min...I'll let Senner evaluate whether or not we achieved the pacing objective...
8mi, 48:09 (6:01/mi): LS8+xtra. Not Senner's fault.
Week: 63mi. Pretty good week, especially Wednesday's workout.
September 23
12mi, 1:21ish (wkout): 4up, 4+@Senner's MP (5:30), 4down. Decent workout with Senner between aprx mile 15 and 19 on the course. Felt ok, a little dehydrated. We picked it up for 22min...I'll let Senner evaluate whether or not we achieved the pacing objective...
Friday, September 22, 2006
Rainy Day Women
September 22
8mi, 53:20 (6:40/mi): Mac & Back. Decent run with Senner covering miles 19.5-23.5 of the course. Or, if you're a reasonable person, miles 3-7. Felt fine in cold morning rain. Plus Senner stoned me while I was trying to look so good.
September 21
11mi, 1:17:36 (7:03/mi): Stone Arch Loop + Lake St-Annie's. First 4.5ish with LSCC before adding on with Dan for another 45min of wind and rain. Earning the malt. Felt ok, not great towards the end.
8mi, 53:20 (6:40/mi): Mac & Back. Decent run with Senner covering miles 19.5-23.5 of the course. Or, if you're a reasonable person, miles 3-7. Felt fine in cold morning rain. Plus Senner stoned me while I was trying to look so good.
September 21
11mi, 1:17:36 (7:03/mi): Stone Arch Loop + Lake St-Annie's. First 4.5ish with LSCC before adding on with Dan for another 45min of wind and rain. Earning the malt. Felt ok, not great towards the end.
Thursday, September 21, 2006
Apocrypha - Corinth Writes Back
September 20
16mi, 1:42:32 (6:25/mi): 3+up, aprx 8mi @ tempo (5:37s), 4.5 down. Started tempo portion on the east bank side of the Stone Arch Bridge, crossed and followed the TC10M course to a block past Lexington.
An Open Letter to St. Paul,
c/o Summit Ave.
When last I sailed your boulevards t'was with poisonous affection. I knew you then, but without respect, and you knew me as you know thousands. It is not a lonely thing to suffer your corridors, only painful. So I am writing today without remorse or sentiment or forgiveness, only respect. Ten days from now I will arrive prepared to give you the attention and energy you demand and that so many waste on your Western Sister. She is fanciful and uncomplicated. You are simply, relentlessly subtle.
I understand. I ask only the same.
s/The Church
September 19
Day Off. Legs fine. Body fine. Am contributing this day off to the Chris Lundberg Relief Program.
16mi, 1:42:32 (6:25/mi): 3+up, aprx 8mi @ tempo (5:37s), 4.5 down. Started tempo portion on the east bank side of the Stone Arch Bridge, crossed and followed the TC10M course to a block past Lexington.
An Open Letter to St. Paul,
c/o Summit Ave.
When last I sailed your boulevards t'was with poisonous affection. I knew you then, but without respect, and you knew me as you know thousands. It is not a lonely thing to suffer your corridors, only painful. So I am writing today without remorse or sentiment or forgiveness, only respect. Ten days from now I will arrive prepared to give you the attention and energy you demand and that so many waste on your Western Sister. She is fanciful and uncomplicated. You are simply, relentlessly subtle.
I understand. I ask only the same.
s/The Church
September 19
Day Off. Legs fine. Body fine. Am contributing this day off to the Chris Lundberg Relief Program.
Tuesday, September 19, 2006
Puts His Jacket 'Round His Girl As The Autumn Wind Sends A Chill...
September 18
8mi, 53:34 (6:42/mi): LS8+xtra. Excellent easy run, exactly as planned. Chilly, but down on the west bank, probably about the two mile mark of the TC10M, there are two trees with brilliant yellow leaves like street lamps against deep evergreens and paler Wait For Octobers and a sky flirting with winter because it's just remembering how to be fall. So am I.
(Haven't shaved in a week...)
8mi, 53:34 (6:42/mi): LS8+xtra. Excellent easy run, exactly as planned. Chilly, but down on the west bank, probably about the two mile mark of the TC10M, there are two trees with brilliant yellow leaves like street lamps against deep evergreens and paler Wait For Octobers and a sky flirting with winter because it's just remembering how to be fall. So am I.
(Haven't shaved in a week...)
Sunday, September 17, 2006
Sharks on a Roller Coaster
September 17
16mi, 1:48:06 (6:45/mi): Fishouse Extended. That might not actually be the name of this run, but it's something like that. Beautiful run in perfect weather. And, finally, I felt great. Easily the best run of the week.
Week: 73mi. Obviously less than I'd planned, but I finished the week feeling strong and rested instead of burnt-out so I'm not that upset about the mileage drop. More disappointed in my poor focus for the workouts this week, but still got in some quality running. Re-focus this week before a TC10M taper week...
September 16
9mi, Wkout. 7x800m, 90s R. 2:34, :34, :33, :32, :33, :34, :34. Cut from ten. Legs felt good and aerobic effort was entirely reasonable. But frustrated with myself for basically letting poor planning compromise the workout. Ran with Dan in the afternoon, but hadn't scheduled the workout time until late, so hadn't eaten very much and was not hydrated enough for the heat. Felt dizzy and weak from the time I stepped onto the track, and when the maintenence guy couldn't open the doors for bathrooms and water after #7 I had to call it quits. Just stupid. On the plus side, 1xPeanut-Butter/Ice-Cream Pie in the evening. Schrades, I added a layer of sliced bananas underneath the hot fudge. Ryan Hall and Jorge Torres had been so impressed and complimentary after watching Dan and me on the track that I invited them over to try some pie. They said the bananas were a great addition. Then they gave me their phone numbers.
16mi, 1:48:06 (6:45/mi): Fishouse Extended. That might not actually be the name of this run, but it's something like that. Beautiful run in perfect weather. And, finally, I felt great. Easily the best run of the week.
Week: 73mi. Obviously less than I'd planned, but I finished the week feeling strong and rested instead of burnt-out so I'm not that upset about the mileage drop. More disappointed in my poor focus for the workouts this week, but still got in some quality running. Re-focus this week before a TC10M taper week...
September 16
9mi, Wkout. 7x800m, 90s R. 2:34, :34, :33, :32, :33, :34, :34. Cut from ten. Legs felt good and aerobic effort was entirely reasonable. But frustrated with myself for basically letting poor planning compromise the workout. Ran with Dan in the afternoon, but hadn't scheduled the workout time until late, so hadn't eaten very much and was not hydrated enough for the heat. Felt dizzy and weak from the time I stepped onto the track, and when the maintenence guy couldn't open the doors for bathrooms and water after #7 I had to call it quits. Just stupid. On the plus side, 1xPeanut-Butter/Ice-Cream Pie in the evening. Schrades, I added a layer of sliced bananas underneath the hot fudge. Ryan Hall and Jorge Torres had been so impressed and complimentary after watching Dan and me on the track that I invited them over to try some pie. They said the bananas were a great addition. Then they gave me their phone numbers.
Friday, September 15, 2006
Bringing Sexy Back
September 15
6, 40:22 (6:44/mi): Up to NE House. Short run, but body, legs and everything felt normal. So I've got that going for me...
6, 40:22 (6:44/mi): Up to NE House. Short run, but body, legs and everything felt normal. So I've got that going for me...
Everything's Just Wonderful
September 14
9mi, 1:07:01 (7:35ish/mi): LS8 modified/extended. Ran most of the way with the already-mentioned good LSCC company. Body felt much better than yesterday but the legs needed the easy effort. Recovery makes you faster...
9mi, 1:07:01 (7:35ish/mi): LS8 modified/extended. Ran most of the way with the already-mentioned good LSCC company. Body felt much better than yesterday but the legs needed the easy effort. Recovery makes you faster...
Thursday, September 14, 2006
Three Days Down The Highway, Looking Like I Feel
September 13
7mi, 54:07 (7:43/mi): LS8. Miserable run with trashed legs, punctuated with acid reflux. Not tired, of course, but only because there is an asymptote* at Tired. I was probably somewhere around Tuckered on the T-word curve...Ugh. Moving on.
*Would you believe that Biz remembered this word? Mind blowing.
7mi, 54:07 (7:43/mi): LS8. Miserable run with trashed legs, punctuated with acid reflux. Not tired, of course, but only because there is an asymptote* at Tired. I was probably somewhere around Tuckered on the T-word curve...Ugh. Moving on.
*Would you believe that Biz remembered this word? Mind blowing.
Wednesday, September 13, 2006
...Just Come Back Home
September 12
PM: 11mi, 1:10:13 (6:23/mi): 3up, 2x2mi @ Threshold, 1mi jog recovery, 3down. On river road. 11:01, 10:44. First one up the Franklin Hill, second one back down. Distance is approximate but effort felt about like threshold. Good workout close to 10mi race pace on part of the TC10mi course. Could feel yesterday's ambitious 7-miler in my legs but not too bad. Ran into Biz over the last half mile of the second interval and had the pleasure of his company for the cool-down. YAY!
AM: 3mi, 20:43: Island Hopping - Boom and Nicollet. Easy shakeout run.
PM: 11mi, 1:10:13 (6:23/mi): 3up, 2x2mi @ Threshold, 1mi jog recovery, 3down. On river road. 11:01, 10:44. First one up the Franklin Hill, second one back down. Distance is approximate but effort felt about like threshold. Good workout close to 10mi race pace on part of the TC10mi course. Could feel yesterday's ambitious 7-miler in my legs but not too bad. Ran into Biz over the last half mile of the second interval and had the pleasure of his company for the cool-down. YAY!
AM: 3mi, 20:43: Island Hopping - Boom and Nicollet. Easy shakeout run.
Tuesday, September 12, 2006
Now With These Hands...
September 11
PM: 7mi, 41:02 (5:51/mi): LS8. Pace only partially intentional, but it felt smooth and controlled and I should recover ok. Had planned on doing an easy 10, but rushed things in order to get to Phil's hippie class on time. The weather was cool and I felt good, but the best part of the run was the massive high school team out doing repeats on the river's Franklin Hill. They were in full-fledged High Schoolers Supporting Everyone mode. One kid announced "I see you on Wednesday nights!" and for the next 3/4 of a mile at least one kid in each pack of runners gave me a very earnest "Keep it up!" or "You got this!" More or less made my day. Schof, what is the problem with high school running?
AM: 5mi, 32ish: Down the West Bank. Pace was a little quicker than normal in the mornings but felt ok. Some fairly acute soreness in my left quad seemed to go away by the end.
PM: 7mi, 41:02 (5:51/mi): LS8. Pace only partially intentional, but it felt smooth and controlled and I should recover ok. Had planned on doing an easy 10, but rushed things in order to get to Phil's hippie class on time. The weather was cool and I felt good, but the best part of the run was the massive high school team out doing repeats on the river's Franklin Hill. They were in full-fledged High Schoolers Supporting Everyone mode. One kid announced "I see you on Wednesday nights!" and for the next 3/4 of a mile at least one kid in each pack of runners gave me a very earnest "Keep it up!" or "You got this!" More or less made my day. Schof, what is the problem with high school running?
AM: 5mi, 32ish: Down the West Bank. Pace was a little quicker than normal in the mornings but felt ok. Some fairly acute soreness in my left quad seemed to go away by the end.
Monday, September 11, 2006
(Booyah.)
September 10
9mi, 1:02:48 (6:59/mi): Ford-Franklin. Easy run on chilly, misty day. Legs felt worse than I would have expected, but that's ok. Took it easy to prepare for a couple big weeks leading up to TC 10-mi. A fantastic lazy Sunday, more or less on the Calvin and Hobbes model.
Week: 60mi. Decent, considering the off-day and the pre-meet day. Figured I'd concede lower mileage rather than scramble myself into a pile of fatigue and render the next week's workouts useless...
September 9
10mi, Winning. The Opener. The Booyah. The Alumsyah. 33-35. I was 5th overall in 26:47 and would be much more frustrated with the day if it hadn't been bouyed by some fantastic races across the board. Physically, legs weren't great but the overall effort was pretty easy. Mentally I really need to start racing instead of just running. Never felt like I was pushing myself, and afterwards felt like the race had no effect on me. Should have followed the fat man. BUT! Still my third fastest XC 8K. BD is looking ready for some marathon throw-downaj. And huge congratulations are in order for Andrew Schroeder on an outright PR, as well as for my brother for a course-best only about 25s away from an outright PR that came on a rocketship course with the wind at his back...This was also probably the best ever Church Brothers combined performance in a single race. Booyah.
9mi, 1:02:48 (6:59/mi): Ford-Franklin. Easy run on chilly, misty day. Legs felt worse than I would have expected, but that's ok. Took it easy to prepare for a couple big weeks leading up to TC 10-mi. A fantastic lazy Sunday, more or less on the Calvin and Hobbes model.
Week: 60mi. Decent, considering the off-day and the pre-meet day. Figured I'd concede lower mileage rather than scramble myself into a pile of fatigue and render the next week's workouts useless...
September 9
10mi, Winning. The Opener. The Booyah. The Alumsyah. 33-35. I was 5th overall in 26:47 and would be much more frustrated with the day if it hadn't been bouyed by some fantastic races across the board. Physically, legs weren't great but the overall effort was pretty easy. Mentally I really need to start racing instead of just running. Never felt like I was pushing myself, and afterwards felt like the race had no effect on me. Should have followed the fat man. BUT! Still my third fastest XC 8K. BD is looking ready for some marathon throw-downaj. And huge congratulations are in order for Andrew Schroeder on an outright PR, as well as for my brother for a course-best only about 25s away from an outright PR that came on a rocketship course with the wind at his back...This was also probably the best ever Church Brothers combined performance in a single race. Booyah.
Friday, September 08, 2006
We wasn't supposed to make it past 25, joke's on you, we still alive
September 8
5mi, 34:13 (probably slower than that, actually): Down the West Bank. Easy pre-meet run in new shoes. Legs were grateful for the cushioning and the pace. Decent stretching afterwards has legs starting to think about approaching chipperness.
September 7
4mi, Untimed. Easy shakeout run with Gehring. Legs felt horrible. So naturally, we went to Masa in search of a cure. Instead there were forbidden enchiladas and sangria and a fellah's table that places a distant third behind the Original Sevy Tea Room and Annie's. Most of all, there was a grumbling Chaypaw, which is all a brother can really ask for on his birthday.
5mi, 34:13 (probably slower than that, actually): Down the West Bank. Easy pre-meet run in new shoes. Legs were grateful for the cushioning and the pace. Decent stretching afterwards has legs starting to think about approaching chipperness.
September 7
4mi, Untimed. Easy shakeout run with Gehring. Legs felt horrible. So naturally, we went to Masa in search of a cure. Instead there were forbidden enchiladas and sangria and a fellah's table that places a distant third behind the Original Sevy Tea Room and Annie's. Most of all, there was a grumbling Chaypaw, which is all a brother can really ask for on his birthday.
Thursday, September 07, 2006
So Here I Lay In Me 25th Year...
September 7
10mi, 1:07:57 (4:10/mi): Star Trib Ten. Nice loop in NE with Biz, watching a beautiful sun rise over the Mississippi. Possibly a little long. My body felt smashed like a bowl of eggs, and Bizyah carried off both me legs.
September 6
14+ 1:33:26 (wkout): 3mi WU, Hooley's Fartlek Workout, 3mi CD. 3x(meheme)(3min each interval). Tried to keep "m" close to threshold, "h" close to Como last week, and "e" an honest 6:30-:40. Got hard towards the end, but I'm sure that had absolutely nothing to do with my fitness. This is a great workout that I need to do more often because it forces me to really focus the whole way. It's a tougher mental effort than it appears, especially if you're trying to avoid a typical recovery slog on the easy intervals. Legs felt pretty unresponsive, actually. Need to stretch/ice/break out new shoes...
September 5
Day Off. Last week was 81.5mi, not 82.5mi as previously reported. Still, two long travelling weekends and the most consecutive miles (193.5) since college helped me justify a nap. Plus, Tegenkamp took a day off the week before his 3:35.96.
September 4
8mi, 54:27 (6:whatever/mi): 10K Loop + xtra with Schrades. Good easy miles, including a tour of the Madison Zoo, shrieking at the monkeys. Thanks to Schrades also for his dynamite peanut-butter ice-cream pie recipe, which I've now made public so that I'm forced to make it sometime soon.
10mi, 1:07:57 (4:10/mi): Star Trib Ten. Nice loop in NE with Biz, watching a beautiful sun rise over the Mississippi. Possibly a little long. My body felt smashed like a bowl of eggs, and Bizyah carried off both me legs.
September 6
14+ 1:33:26 (wkout): 3mi WU, Hooley's Fartlek Workout, 3mi CD. 3x(meheme)(3min each interval). Tried to keep "m" close to threshold, "h" close to Como last week, and "e" an honest 6:30-:40. Got hard towards the end, but I'm sure that had absolutely nothing to do with my fitness. This is a great workout that I need to do more often because it forces me to really focus the whole way. It's a tougher mental effort than it appears, especially if you're trying to avoid a typical recovery slog on the easy intervals. Legs felt pretty unresponsive, actually. Need to stretch/ice/break out new shoes...
September 5
Day Off. Last week was 81.5mi, not 82.5mi as previously reported. Still, two long travelling weekends and the most consecutive miles (193.5) since college helped me justify a nap. Plus, Tegenkamp took a day off the week before his 3:35.96.
September 4
8mi, 54:27 (6:whatever/mi): 10K Loop + xtra with Schrades. Good easy miles, including a tour of the Madison Zoo, shrieking at the monkeys. Thanks to Schrades also for his dynamite peanut-butter ice-cream pie recipe, which I've now made public so that I'm forced to make it sometime soon.
Sunday, September 03, 2006
You're Gonna Fly High, You're Never Gonna Die, They're Gonna Love You!
September 3
17mi, 1:53:icantbeexpectedtoremembereverylittlethingplusmywatchisoverthere (we're so happy we can hardly count): Evidently, Jill McKiernan feels that every name Andrew Schroeder and Tom Church think of is "offensive", which seems entirely unlikely given how Totally Classy those Two Kings is. Are. Whatever. We ran a long way this morning. Over a bunch of trails, up a bunch of hills, through a bunch of backyards covering roughly 17mi of Madison, Crestwood, Shorewood, Wherever. Jill now requests that she be given phones so that no calls are made to "Workroom Jim." Workroom Jim knows, as do all wise men, that it is important to consider approximations to be exact when it comes to Sunday long runs. Collective Soul knows that it is important to eat fried chicken if you are to be well liked by Biggie Smalls (The Smalls). And Dan, (Schroeder), knows that is important to be chill during paddle and portage. Dan (Church), knows that is important to be chill enough to fall asleep at any moment.
Week: 82.5 I think. It's around there, anyway, Whooooo, daddy, that's a lotta miles. Stats For Schrades: 1) Current Distance Between Schrades And Tom = Not. 2) 308mi in August is the most since August 2004 (343). 3) Jill is right. My run name suggestions tonight are offensive. 4) Jill loves to steal her computer from the rightful Computer Usurpers.
Ok, I'm gonna stop posting now.
17mi, 1:53:icantbeexpectedtoremembereverylittlethingplusmywatchisoverthere (we're so happy we can hardly count): Evidently, Jill McKiernan feels that every name Andrew Schroeder and Tom Church think of is "offensive", which seems entirely unlikely given how Totally Classy those Two Kings is. Are. Whatever. We ran a long way this morning. Over a bunch of trails, up a bunch of hills, through a bunch of backyards covering roughly 17mi of Madison, Crestwood, Shorewood, Wherever. Jill now requests that she be given phones so that no calls are made to "Workroom Jim." Workroom Jim knows, as do all wise men, that it is important to consider approximations to be exact when it comes to Sunday long runs. Collective Soul knows that it is important to eat fried chicken if you are to be well liked by Biggie Smalls (The Smalls). And Dan, (Schroeder), knows that is important to be chill during paddle and portage. Dan (Church), knows that is important to be chill enough to fall asleep at any moment.
Week: 82.5 I think. It's around there, anyway, Whooooo, daddy, that's a lotta miles. Stats For Schrades: 1) Current Distance Between Schrades And Tom = Not. 2) 308mi in August is the most since August 2004 (343). 3) Jill is right. My run name suggestions tonight are offensive. 4) Jill loves to steal her computer from the rightful Computer Usurpers.
Ok, I'm gonna stop posting now.
Saturday, September 02, 2006
I Was Just A Skinny Lad...
September 2
11mi, wkout: Cow Chip Classic 10K in 34:46. Felt like a very easy threshold effort, working the itch out of my legs - exactly what I needed after Como. 5:42, 6:09 (uphill), 5:35 (catching local jokers), 5:17 (downhill), 5:42, 5:08 (skeptical about that...), 1:11. Went 1-2 with Schrades - Syttende Mai, Woods to Water, Cow Chip...we own this state, baybeee!
11mi, wkout: Cow Chip Classic 10K in 34:46. Felt like a very easy threshold effort, working the itch out of my legs - exactly what I needed after Como. 5:42, 6:09 (uphill), 5:35 (catching local jokers), 5:17 (downhill), 5:42, 5:08 (skeptical about that...), 1:11. Went 1-2 with Schrades - Syttende Mai, Woods to Water, Cow Chip...we own this state, baybeee!
Friday, September 01, 2006
"We Caught 3 Butterflies and 2 Bees!"
September 1
8mi, 51:31 (that's math): LS8 + xtra. Legs felt better but run was a little rushed before leaving for Madtowne.
August 31
PM: 7mi, 48:19 (????): LS8. Fine run. Tired legs from workout and then wearing dress shoes all day.
AM: 3mi, Untimed: Riley Run. Easy shakeout run. Legs very stiff from workout...
8mi, 51:31 (that's math): LS8 + xtra. Legs felt better but run was a little rushed before leaving for Madtowne.
August 31
PM: 7mi, 48:19 (????): LS8. Fine run. Tired legs from workout and then wearing dress shoes all day.
AM: 3mi, Untimed: Riley Run. Easy shakeout run. Legs very stiff from workout...
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