June 27 - 28
6mi and 4mi, some yoga, some pullups, and some sore shoulders. This morning especially felt faster than I've been running lately, a sensation confirmed when I arrived back at my apartment in 1896. Like usual, I had to wade through four squeamish old white dudes and an indignant black man to get to my coffee. One hundred and eleven years of time travel gave me a few spare minutes before I had to leave for work, and I listened to their deliberations:
Elaine: Well, what do you think?
Jerry: What? About you datin' a black guy? What's the big deal?
Elaine: What black guy?
Jerry: Darryl. He's black, isn't he?
Elaine: He is?
George: No, he isn't.
Jerry: Isn't he, Elaine?
Elaine: You think?
George: I thought he looked Irish.
Jerry: What's his last name?
Elaine: Nelson.
George: That's not Irish.
Jerry: I think he's black.
George: Should we be talkin' about this?
Elaine: I think it's OK.
George: No, it isn't.
Jerry: Why not?
George: Well, it would be OK if Darryl was here.
Jerry: If he's black.
Elaine: Is he black?
Jerry: Does it matter?
Elaine: No, course not. I mean, I'd just like to know.
Jerry: Oh, so you need to know?
Elaine: No, I don't need to know. I just think it would be nice if I knew.
The coffee wasn't that good, either. Kind of weak, and it was hard to tell if the dull ache in my brain was because I hadn't bothered to use the french press or from squinting at what my guests ultimately concluded:
Close your eyes. Picture a convict. What's he wearing? Nothing special. Baseball cap on backward, baggy pants. He says something ordinary like, "Yo, that's shizzle". Now slowly open your eyes again. Who are you picturing? A black man? Wrong. That was a white woman. Surprised? Well shame on you.
Thursday, June 28, 2007
Tuesday, June 26, 2007
No drum machine can make a beat like that
June 26
4mi. Same. Morning again. Today's run followed last night's inaugural yoga class and I felt much better than I expected to after contorting myself - good enough that I'll go back for the rest of my free week. Spent much of last night's session very confused. Spent the rest of it sweating.
June 25
4mi, Shortcut Untimed. Yeah, my watch is in Duluth. And that's fine. I'm thinking about a no-watch-til-August experiment. Also starting to run in the morning (finally) this week.
June 24
4mi, Shortcut Untimed.
Week: 24mi/5days. Will add a day and maybe a workout next week.
June 23
8mi, Untimed. Ran around Isles with the Fellahs. Legs stiff but not dangerously so.
June 21-22
Days Off
June 20
4mi, Shortcut Untimed.
4mi. Same. Morning again. Today's run followed last night's inaugural yoga class and I felt much better than I expected to after contorting myself - good enough that I'll go back for the rest of my free week. Spent much of last night's session very confused. Spent the rest of it sweating.
June 25
4mi, Shortcut Untimed. Yeah, my watch is in Duluth. And that's fine. I'm thinking about a no-watch-til-August experiment. Also starting to run in the morning (finally) this week.
June 24
4mi, Shortcut Untimed.
Week: 24mi/5days. Will add a day and maybe a workout next week.
June 23
8mi, Untimed. Ran around Isles with the Fellahs. Legs stiff but not dangerously so.
June 21-22
Days Off
June 20
4mi, Shortcut Untimed.
Wednesday, June 20, 2007
Pumping someone else's blood
June 19
4mi, Shortcut Untimed. Felt great. Since I started running again I've been finishing this loop by crossing the pedestrian bridge over 94 and doing 5 pullups. So I did that today, too.
June 18
4mi, 27:50 (6:57/mi): Shortcut. Legs felt good, upper body did not, likely because of a large late lunch. Ran Pat's third mile in 5:39 mostly out of curiosity.
June 11 - 17
Ran 14mi in 4 runs (Monday, Thursday, Friday, Saturday). Shin pain ranges from zero to a dull ache that does not affect my stride. I need to prioritize stretching and core work and take the recovery slowly, but running started to feel normal by the end of the week. Congrats to all Grandma's and GB racers for running tough on a hot day. Slabbaj Shout Outs to Dan (Chapel, not Digger)(1:12:32, PR by 4+ minutes) and the Shermanimal (3:05:50, PR by ~25 minutes).
June 5 - 10
Ran for 15min on 6/7 to test the legs and so I could say I started training for TCM 4 months out. Felt out of shape, but no pain in the shin. Ran for just over 30min on both 6/9 and 6/10 with similar results.
4mi, Shortcut Untimed. Felt great. Since I started running again I've been finishing this loop by crossing the pedestrian bridge over 94 and doing 5 pullups. So I did that today, too.
June 18
4mi, 27:50 (6:57/mi): Shortcut. Legs felt good, upper body did not, likely because of a large late lunch. Ran Pat's third mile in 5:39 mostly out of curiosity.
June 11 - 17
Ran 14mi in 4 runs (Monday, Thursday, Friday, Saturday). Shin pain ranges from zero to a dull ache that does not affect my stride. I need to prioritize stretching and core work and take the recovery slowly, but running started to feel normal by the end of the week. Congrats to all Grandma's and GB racers for running tough on a hot day. Slabbaj Shout Outs to Dan (Chapel, not Digger)(1:12:32, PR by 4+ minutes) and the Shermanimal (3:05:50, PR by ~25 minutes).
June 5 - 10
Ran for 15min on 6/7 to test the legs and so I could say I started training for TCM 4 months out. Felt out of shape, but no pain in the shin. Ran for just over 30min on both 6/9 and 6/10 with similar results.
Tuesday, June 05, 2007
And I still go...
May 25 - June 5
Some biking, including an impromptu race around Lake Harriet against a much faster individual. Some hiking up north. Some occasional sprinting across streets in downtown Minneapolis. Starting to think it's getting better all the time. But I don't expect to be racing at GB.
Taking the time for a number of things that weren't important yesterday:
1) Some front page congratulations to SCRC for their second consecutive Woods to Water victory. Congratulations also to the SCRC members who ensured that we had a team at Lake Nokomis on Memorial Day - one outright PR (Merchant), 3 post-collegiate PRs (BD, Sherm, Giggles), one season best (Mad Dog).
2) Sgt. Pepper was released three years after Congress passed Title VII. Forty years later, if you used to be cruel to your woman, it turns out she can't complain.
Some biking, including an impromptu race around Lake Harriet against a much faster individual. Some hiking up north. Some occasional sprinting across streets in downtown Minneapolis. Starting to think it's getting better all the time. But I don't expect to be racing at GB.
Taking the time for a number of things that weren't important yesterday:
1) Some front page congratulations to SCRC for their second consecutive Woods to Water victory. Congratulations also to the SCRC members who ensured that we had a team at Lake Nokomis on Memorial Day - one outright PR (Merchant), 3 post-collegiate PRs (BD, Sherm, Giggles), one season best (Mad Dog).
2) Sgt. Pepper was released three years after Congress passed Title VII. Forty years later, if you used to be cruel to your woman, it turns out she can't complain.
Thursday, May 24, 2007
Water is gasping for your mouth
May 24
1hr Bike. Plan to spend the next week or so hitting the ol' XT. Also did some good lifting tonight. This post is mostly an excuse to address all of the various business that needs addressing. Joel: Yes, please, run with us! Are you still registered with Lundgren Ford? Have you considered the myriad benefits that might come your way as a member of SCRC? Among others, you wouldn't have to run for Lundgren Ford.
May 23
Day Off. Huge Slabbaj Shout-Out to Dan Schofer, voted Cornell College Coach of the Year by the athletes! Along with a crop of recruits that will basically double the size of both teams, his female athletes notched school records in the 1k, 1500, 3k, 5k and 10k. Nice work Schof!
May 22
2mi. Ouch. Stopped after a mile and stretched a bunch. Then ran home. Hot spot low on the right shin that I'd not discovered on previous inspections. Lengthy analysis omitted. Will seek out docs.
1hr Bike. Plan to spend the next week or so hitting the ol' XT. Also did some good lifting tonight. This post is mostly an excuse to address all of the various business that needs addressing. Joel: Yes, please, run with us! Are you still registered with Lundgren Ford? Have you considered the myriad benefits that might come your way as a member of SCRC? Among others, you wouldn't have to run for Lundgren Ford.
May 23
Day Off. Huge Slabbaj Shout-Out to Dan Schofer, voted Cornell College Coach of the Year by the athletes! Along with a crop of recruits that will basically double the size of both teams, his female athletes notched school records in the 1k, 1500, 3k, 5k and 10k. Nice work Schof!
May 22
2mi. Ouch. Stopped after a mile and stretched a bunch. Then ran home. Hot spot low on the right shin that I'd not discovered on previous inspections. Lengthy analysis omitted. Will seek out docs.
Wednesday, May 23, 2007
Division One
So I'm riding my bike across the Hennepin bridge today when I see up ahead of me this dude on a tiny little scooter-type thing. He's screaming along on it at about 15 mi/hr, lazily smoking a cigarette in his left hand and twisting the hell out of the throttle with his right. The scooter-type thing looks like it's designed to fold up and fit in a suitcase, with an oddly tall handlebar and comically small wheels. The situation is Kia-esque.
Much as I want to express my contempt by just Lance Armstronging the hell out of the thing, my one-speeeder is still nosily dragging a few gear teeth on the side of the frame, and I'm worried that the clanky-rubbing sound is going to steel my thunder. So I fall back to plan B and ride right behind him ostentatiously scrutinizing this scooter-type thing on behalf of all onlookers.
As we hit the end of the bridge, the light ahead turns red and we both stop, me still right behind him. As he senses me and turns around, I give him my biggest "Yup I'm checking out your funny little scooter-type thing" grin. Encouraged by my affability, he shakes his head solemnly at the nearby cars and proclaims, "Lot of d$@#*e bags on the road."
"Yeah, man, it's terrible," I agree.
At that moment the light changes, the cars move, and his scooter-type thing coughs unresponsively. He angrily begins kicking at the chinsy plastic sides and cursing as I ride off, the commotion drowning out the sound of my dragging gear.
Oh and I'll probably go running today.
Much as I want to express my contempt by just Lance Armstronging the hell out of the thing, my one-speeeder is still nosily dragging a few gear teeth on the side of the frame, and I'm worried that the clanky-rubbing sound is going to steel my thunder. So I fall back to plan B and ride right behind him ostentatiously scrutinizing this scooter-type thing on behalf of all onlookers.
As we hit the end of the bridge, the light ahead turns red and we both stop, me still right behind him. As he senses me and turns around, I give him my biggest "Yup I'm checking out your funny little scooter-type thing" grin. Encouraged by my affability, he shakes his head solemnly at the nearby cars and proclaims, "Lot of d$@#*e bags on the road."
"Yeah, man, it's terrible," I agree.
At that moment the light changes, the cars move, and his scooter-type thing coughs unresponsively. He angrily begins kicking at the chinsy plastic sides and cursing as I ride off, the commotion drowning out the sound of my dragging gear.
Oh and I'll probably go running today.
Tuesday, May 22, 2007
Schrader wins Tour de Minnesconsin
Phil Schrader looked fresh in his first major challenge of the season, as he cruised to a first place finish in the "Tour de Minnesconsin." Schrader radiated poise, leading from start to finish on the grueling four-stage, 290 mi. course. "You'd never even know he was racing," remarked one onlooker during a one of the leader's frequent stops to eat, pee, or just sort of look around.
This year's Tour de Minnesconsin led off with the traditional 50 mi. individual time trial from Minneapolis to Northfield, MN, before setting off for the Wisconsin boarder. In the first leg of stage two the field battled a sharp cross wind to Cannon Falls at which point the entire pack took advantage of the shelter afforded by the Cannon Valley trail and flew on to Redwing. There Schrader, the savvy veteran, shocked fans by stopping to cook lunch in the city park and read the first chapter of Don Quixote. By the end of the stage, across the river in Stockholm, WI, the gamble had paid off and Schrader retained the leader's blue jersey-- despite two Mother's day phone calls and a stop to read about "Maiden Rock" en route.
The only signs of strain in four stages of brilliant riding came the following day in the challenging Stockholm - Chippewa Falls leg. Heavy winds, cool overnight temperatures, and a pair of not really very insulating trash bags led to a very early start for the field. Schrader looked solid though the rolling hills to Durand and also on the hot, flat run into Eau Claire on the Chippewa River Trail. The last bit of riding, from Eau Claire to Chippewa Falls, proved the toughest of the day, perhaps of the entire race. Afterwards a frustrated Schrader vented his frustration. "I mean, you think of the two cities as basically connected, right? But then you hit Eau Claire and find out that there's really no good way to get to Chippewa. I want to thank Google Maps and my brother Drew for their help in the last 15 miles or so."
The entire field was treated to a rest day on Tuesday and the generous hospitality of Nate and Brianna soon-to-be Henderson. "We're always happy to help out, it's a great-- but really pretty stupid-- event which gives us a good excuse to go out to dinner," remarked the couple.
Schrader rode unchallenged on the fourth and final stage from Chippewa Falls to Winona, MN, on a beautiful route that followed the Buffalo and Mississippi River Valleys and culminated in a trip to the Winona Hospital-- where Schrader's mom works. The rider celebrated his win with a relaxing couple of days in nearby La Crosse, WI, several dog-walks, cups of coffee, and bullshitting sessions with his folks, before hopping the train back to the cities.
The win couldn't have come at a better time for the rider-- just weeks after training partner and Slab City manager Tom Church's stunning decision to cut Schrader from the team's Woods to Water squad. Said Churchie, "We hope to see Phil looking fit and strong come fall at the TCM, but right now I wouldn't trust him with a trip to Target, let alone three 5k legs in the Chaquamanogonnaworkhereanymoregan." Schrader refrained from commenting on Church's comments, but did bore reporter's ears off with a multi-digressional, unprovoked speech on organizational dynamics, beauty, and watchmaking.
This year's Tour de Minnesconsin led off with the traditional 50 mi. individual time trial from Minneapolis to Northfield, MN, before setting off for the Wisconsin boarder. In the first leg of stage two the field battled a sharp cross wind to Cannon Falls at which point the entire pack took advantage of the shelter afforded by the Cannon Valley trail and flew on to Redwing. There Schrader, the savvy veteran, shocked fans by stopping to cook lunch in the city park and read the first chapter of Don Quixote. By the end of the stage, across the river in Stockholm, WI, the gamble had paid off and Schrader retained the leader's blue jersey-- despite two Mother's day phone calls and a stop to read about "Maiden Rock" en route.
The only signs of strain in four stages of brilliant riding came the following day in the challenging Stockholm - Chippewa Falls leg. Heavy winds, cool overnight temperatures, and a pair of not really very insulating trash bags led to a very early start for the field. Schrader looked solid though the rolling hills to Durand and also on the hot, flat run into Eau Claire on the Chippewa River Trail. The last bit of riding, from Eau Claire to Chippewa Falls, proved the toughest of the day, perhaps of the entire race. Afterwards a frustrated Schrader vented his frustration. "I mean, you think of the two cities as basically connected, right? But then you hit Eau Claire and find out that there's really no good way to get to Chippewa. I want to thank Google Maps and my brother Drew for their help in the last 15 miles or so."
The entire field was treated to a rest day on Tuesday and the generous hospitality of Nate and Brianna soon-to-be Henderson. "We're always happy to help out, it's a great-- but really pretty stupid-- event which gives us a good excuse to go out to dinner," remarked the couple.
Schrader rode unchallenged on the fourth and final stage from Chippewa Falls to Winona, MN, on a beautiful route that followed the Buffalo and Mississippi River Valleys and culminated in a trip to the Winona Hospital-- where Schrader's mom works. The rider celebrated his win with a relaxing couple of days in nearby La Crosse, WI, several dog-walks, cups of coffee, and bullshitting sessions with his folks, before hopping the train back to the cities.
The win couldn't have come at a better time for the rider-- just weeks after training partner and Slab City manager Tom Church's stunning decision to cut Schrader from the team's Woods to Water squad. Said Churchie, "We hope to see Phil looking fit and strong come fall at the TCM, but right now I wouldn't trust him with a trip to Target, let alone three 5k legs in the Chaquamanogonnaworkhereanymoregan." Schrader refrained from commenting on Church's comments, but did bore reporter's ears off with a multi-digressional, unprovoked speech on organizational dynamics, beauty, and watchmaking.
Monday, May 21, 2007
All Wrapped Up In Some Video Booth
May 21
4mi, 27:50 (6:57/mi): Shortcut. Felt un-fit. Legs felt ok, but occasionally still felt the shooting though my shins and tightness in my hamstring. Taking it slow.
May 14-20
Took the week off, basically. 5mi easy with LSCC on Tuesday and an attempted run on Wednesday was the only running. Lots of icing, a little less stretching and some hoping that I'd be recovered when the week was over. Held steady on Friday before Hooley took off to score big in Denver and Sherman failed to heed Jackie O. St. Peter had me on the cue...Etc. Gigantic Slabbaj Shout-Out to Jill McKiernan for her 3:28:13 PR at the Green Bay Marathon!
4mi, 27:50 (6:57/mi): Shortcut. Felt un-fit. Legs felt ok, but occasionally still felt the shooting though my shins and tightness in my hamstring. Taking it slow.
May 14-20
Took the week off, basically. 5mi easy with LSCC on Tuesday and an attempted run on Wednesday was the only running. Lots of icing, a little less stretching and some hoping that I'd be recovered when the week was over. Held steady on Friday before Hooley took off to score big in Denver and Sherman failed to heed Jackie O. St. Peter had me on the cue...Etc. Gigantic Slabbaj Shout-Out to Jill McKiernan for her 3:28:13 PR at the Green Bay Marathon!
Sunday, May 13, 2007
Drugs and wine and flattering light
May 13
Day Off. Obviously, I am not recovering as easily as I thought. Yesterday made that clear. 1262mi on the year is well ahead of any previous 5month total, and 280mi since 4/19 is the most I've done without a day off since college by a lot. I'm glad to have done this base work and I think ultimately it will leave me stronger. But for the next 5 weeks, recovery will be the focus.
Week: 61mi/6days. Shortly after my Ayn Rand research the other day, I returned to more agreeable fare: "As with the hero children, so too with the hero principals, there is this inclination to avert our eyes from the pervasive injuries inflicted upon students by our acquiescence in a dual system and to convey the tantalizing notion that the problems of this system can be superseded somehow by a faith in miracles embodied in dynamic and distinctive individuals." - Jonathan Kozol. [Ayn shrugs]
May 12
14.5mi, New Prague 1/2M (over 1:19:00): Not a lot to say. Went out very conservative (5:46) and the pace was never (well...) a problem. Legs felt tight the whole way, and my range of motion felt especially compromised after about 7 or 8mi. Ultimately didn't have a choice about jogging it in around 6:30 pace. Last 5K (20:07) tells the story. Congrats to the birthday boy for his PR. Congrats to the Shermanimal and the Giggly on their respective PRs. And, Muggy, a huge shout out to Jessica Deutsch for her 1:31:47 PR!
`
Day Off. Obviously, I am not recovering as easily as I thought. Yesterday made that clear. 1262mi on the year is well ahead of any previous 5month total, and 280mi since 4/19 is the most I've done without a day off since college by a lot. I'm glad to have done this base work and I think ultimately it will leave me stronger. But for the next 5 weeks, recovery will be the focus.
Week: 61mi/6days. Shortly after my Ayn Rand research the other day, I returned to more agreeable fare: "As with the hero children, so too with the hero principals, there is this inclination to avert our eyes from the pervasive injuries inflicted upon students by our acquiescence in a dual system and to convey the tantalizing notion that the problems of this system can be superseded somehow by a faith in miracles embodied in dynamic and distinctive individuals." - Jonathan Kozol. [Ayn shrugs]
May 12
14.5mi, New Prague 1/2M (over 1:19:00): Not a lot to say. Went out very conservative (5:46) and the pace was never (well...) a problem. Legs felt tight the whole way, and my range of motion felt especially compromised after about 7 or 8mi. Ultimately didn't have a choice about jogging it in around 6:30 pace. Last 5K (20:07) tells the story. Congrats to the birthday boy for his PR. Congrats to the Shermanimal and the Giggly on their respective PRs. And, Muggy, a huge shout out to Jessica Deutsch for her 1:31:47 PR!
`
Friday, May 11, 2007
She said "why/why don't we drive through the night?/wake up down in, Mexico..."
May 11
6mi, 40:58 (6:50/mi): West Side Five + xtra. Easy w/Schrades. Legs stiff. Spent the day conducting Ayn Rand research. From what I can gather, her philosphy boils down to: "Impressive people are quite impressive. They should impress themselves and us. Oh, and just a few other points - Saying God exists is far more foolish than saying God does not exist; As long as the government doesn't give you stuff you've earned it; Rights do not apply in those primitive societies." Yes, well crafted, Ayn.
May 10
8mi, 54:09 (6:46/mi): Seventeen Forever 8. Ran past those camps down on the banks of the Mississippi River. Lethargic.
6mi, 40:58 (6:50/mi): West Side Five + xtra. Easy w/Schrades. Legs stiff. Spent the day conducting Ayn Rand research. From what I can gather, her philosphy boils down to: "Impressive people are quite impressive. They should impress themselves and us. Oh, and just a few other points - Saying God exists is far more foolish than saying God does not exist; As long as the government doesn't give you stuff you've earned it; Rights do not apply in those primitive societies." Yes, well crafted, Ayn.
May 10
8mi, 54:09 (6:46/mi): Seventeen Forever 8. Ran past those camps down on the banks of the Mississippi River. Lethargic.
Wednesday, May 09, 2007
He could throw that speedball by ya
May 9
PM: 10mi, 1:08:00 (wkout): WU, 4x1600m w/60s R, 4x200m w/200m walk/jog R, CD. 5:24, :21, :16, :09; 31, 31, 32, 30. Waited until it was slightly cooler on the UMN track, which certainly helped. Legs felt a little fatigued, but basically the effort on the 1600s was threshold. Probably had 1-2 more in me at the same 5s cut-down progression, but wanted to keep this relatively relaxed ahead of New Prague on Saturday. 200s felt surprisingly strong. Time to rest-up a bit before the race...
AM: 4mi, Shortcut untimed. Hot. Legs stiff.
May 8
12.5mi, 1:27:28 (7:00/mi): LSCC+xtra. Not sure what, if anything, was remarkable about this run. Legs still needed some recovery from last week. Roger Clemens is fat.
PM: 10mi, 1:08:00 (wkout): WU, 4x1600m w/60s R, 4x200m w/200m walk/jog R, CD. 5:24, :21, :16, :09; 31, 31, 32, 30. Waited until it was slightly cooler on the UMN track, which certainly helped. Legs felt a little fatigued, but basically the effort on the 1600s was threshold. Probably had 1-2 more in me at the same 5s cut-down progression, but wanted to keep this relatively relaxed ahead of New Prague on Saturday. 200s felt surprisingly strong. Time to rest-up a bit before the race...
AM: 4mi, Shortcut untimed. Hot. Legs stiff.
May 8
12.5mi, 1:27:28 (7:00/mi): LSCC+xtra. Not sure what, if anything, was remarkable about this run. Legs still needed some recovery from last week. Roger Clemens is fat.
Monday, May 07, 2007
Arms and hearts and alcohol and faith
May 7
6mi, 40:14 (6:42/mi): There Is No Such Thing As Identity 6. CSED. Drills/Strides. Felt fine. Humid.
6mi, 40:14 (6:42/mi): There Is No Such Thing As Identity 6. CSED. Drills/Strides. Felt fine. Humid.
Sunday, May 06, 2007
How I pushed my fingers through your mouth
May 6
11.5mi, 1:17:13 (6:43/mi): Fancy Dance. Next to the river. Just a stupid variation on LS8 with some rambling around to get to 11.5. Thought about naming it something more simply fancy, but felt "Fancy Dance" might better achieve my objective. Practicing relevant preaching, and intend to continue.
Week: 90mi. Very good week with two good workouts. For those itching to find out, I'm at 1201mi on the year. H is at 1203.2mi. Look out, 30:05.
May 5
PM: 14.5mi, 1:38:00 (6:45/mi): WU, 4xBuddha Loop (aprx 2.1mi), CD. 11:52 (course tour), 11:01, 11:07, 11:04. Felt relatively strong running alone with my breathing through the arb. Great loop. Solid workout.
AM: 5mi, 34:57 (6:59/mi): Helen C Five. Three seconds faster (more attractive) than Hooley.
May 4
PM: 10mi, 1:04:11 (6:25/mi): NMR Extended. W/Hools, Corey & Mike. Roughly 1/3 of the company was atrocious. Another 1/3 was hilarious. And the last 1/3 was 3rd at the LMR the next day. Police have yet to begin the investigation...
AM: 4mi, Shortcut Untimed.
May 3
6mi, 40:42 (6:47/mi): West Side Five + xtra. CSED.
11.5mi, 1:17:13 (6:43/mi): Fancy Dance. Next to the river. Just a stupid variation on LS8 with some rambling around to get to 11.5. Thought about naming it something more simply fancy, but felt "Fancy Dance" might better achieve my objective. Practicing relevant preaching, and intend to continue.
Week: 90mi. Very good week with two good workouts. For those itching to find out, I'm at 1201mi on the year. H is at 1203.2mi. Look out, 30:05.
May 5
PM: 14.5mi, 1:38:00 (6:45/mi): WU, 4xBuddha Loop (aprx 2.1mi), CD. 11:52 (course tour), 11:01, 11:07, 11:04. Felt relatively strong running alone with my breathing through the arb. Great loop. Solid workout.
AM: 5mi, 34:57 (6:59/mi): Helen C Five. Three seconds faster (more attractive) than Hooley.
May 4
PM: 10mi, 1:04:11 (6:25/mi): NMR Extended. W/Hools, Corey & Mike. Roughly 1/3 of the company was atrocious. Another 1/3 was hilarious. And the last 1/3 was 3rd at the LMR the next day. Police have yet to begin the investigation...
AM: 4mi, Shortcut Untimed.
May 3
6mi, 40:42 (6:47/mi): West Side Five + xtra. CSED.
Wednesday, May 02, 2007
The verbal giraffe
May 2
PM: 17mi, wkout + LSCC (1:52:16): 8xHill on West River Parkway. 2:32, :38, :33, :25, :24, :21, :23, :19. Wow. Harder than I'd intended but everything was under control until the last one, during which I was quite confident I'd finish well over 2:30. Sherman joined me at #4 and spooked me to the 2:25. Stubborness kicked in and I tried to follow my normal rule for this workout by holding or increasing pace with each interval. I don't think this is my best workout on this hill, but it is my fastest. Encouraging. LSCC cooldown made for a long day, but I got to have dinner with Jessica and Keith Ellison and our waitress found a way to make an already-killer banana waffle even more deadly. Wonderful.
AM: 4mi, Shortcut Untimed. Easy.
May 1
6mi, 39:43 (6:37/mi): West Side Five + xtra. CSED. Drills/Strides.
PM: 17mi, wkout + LSCC (1:52:16): 8xHill on West River Parkway. 2:32, :38, :33, :25, :24, :21, :23, :19. Wow. Harder than I'd intended but everything was under control until the last one, during which I was quite confident I'd finish well over 2:30. Sherman joined me at #4 and spooked me to the 2:25. Stubborness kicked in and I tried to follow my normal rule for this workout by holding or increasing pace with each interval. I don't think this is my best workout on this hill, but it is my fastest. Encouraging. LSCC cooldown made for a long day, but I got to have dinner with Jessica and Keith Ellison and our waitress found a way to make an already-killer banana waffle even more deadly. Wonderful.
AM: 4mi, Shortcut Untimed. Easy.
May 1
6mi, 39:43 (6:37/mi): West Side Five + xtra. CSED. Drills/Strides.
Monday, April 30, 2007
It's always entertaining when you're hanging out with entertainers
April 30
12mi, 1:16:16 (6:21/mi): Hennepin-Lake + xtra. Found a great rythym tonight. Lovely rain, and yesterday's ice bath worked wonders on the legs. I anticipate being very glad to have the CSED as an option tomorrow. Stats For Schrades: 322mi in April is a PR for the month, destroying 2002 by 41mi; 1123mi on the year is ahead of previous 4-month best, also 2002, by 47mi. Of course, mileaj alone has yet to translate on the roads, but I'm starting to feel strong. And those workouts I was talking about yesterday should start up again this week. Erik, your blog is beautiful.
12mi, 1:16:16 (6:21/mi): Hennepin-Lake + xtra. Found a great rythym tonight. Lovely rain, and yesterday's ice bath worked wonders on the legs. I anticipate being very glad to have the CSED as an option tomorrow. Stats For Schrades: 322mi in April is a PR for the month, destroying 2002 by 41mi; 1123mi on the year is ahead of previous 4-month best, also 2002, by 47mi. Of course, mileaj alone has yet to translate on the roads, but I'm starting to feel strong. And those workouts I was talking about yesterday should start up again this week. Erik, your blog is beautiful.
Sunday, April 29, 2007
It's all I can do to walk out of here alive
April 29
20mi, 2:20:29 (7:01/mi): El Scorcho! Long hot run with water fountains spaced exactly as they were for Biz. From Sherman's condo, skirting the lakes, down the Parkway, up the river to Cecil. Dan and Sherman made for excellent company, but contrary to any other reports it was, in fact, Sherman that made this such an extended effort. He should be commended.
Week: 83mi. Need to make sure I actually do the longer intervals and hills I schedule for myself. And lift. Felt weak during the race.
April 28
PM: 4mi, Shortcut Untimed. Because that's what the plan dictates. Slabbaj Shout-Out to Marie Brandewide for a 6-SECOND PR IN THE 1500m with a 4:23.39 at Drake!!!
AM: 12.5mi, Get in Gear 10K (33:38/31st Overall): What. Ever. Went out hard (5:02ish) trying to apply lessons learned at Guidant and the Race for Justice. My legs didn't have it, and it's (obviously, now) harder to rebound from a too-fast first mile when it's hot. Faster than The Human Race, but that just makes me more frustrated. BUT - waiting on results for what should be a very solid team showing. Very nice races from the Chapel and the Sherman.
April 27
6.5mi, 44:14 (6:48/mi): A&W Ext. "Easy" with Biz and Dan, but I hadn't travelled to the mountainous region of Minneapolis recently so it ended up being a slightly harder effort. At least for me.
April 26
8mi, 54:10 (6:46/mi): LS8+xtra. Legs were mucho fatigue-o. I remember because I wrote a song about it.
20mi, 2:20:29 (7:01/mi): El Scorcho! Long hot run with water fountains spaced exactly as they were for Biz. From Sherman's condo, skirting the lakes, down the Parkway, up the river to Cecil. Dan and Sherman made for excellent company, but contrary to any other reports it was, in fact, Sherman that made this such an extended effort. He should be commended.
Week: 83mi. Need to make sure I actually do the longer intervals and hills I schedule for myself. And lift. Felt weak during the race.
April 28
PM: 4mi, Shortcut Untimed. Because that's what the plan dictates. Slabbaj Shout-Out to Marie Brandewide for a 6-SECOND PR IN THE 1500m with a 4:23.39 at Drake!!!
AM: 12.5mi, Get in Gear 10K (33:38/31st Overall): What. Ever. Went out hard (5:02ish) trying to apply lessons learned at Guidant and the Race for Justice. My legs didn't have it, and it's (obviously, now) harder to rebound from a too-fast first mile when it's hot. Faster than The Human Race, but that just makes me more frustrated. BUT - waiting on results for what should be a very solid team showing. Very nice races from the Chapel and the Sherman.
April 27
6.5mi, 44:14 (6:48/mi): A&W Ext. "Easy" with Biz and Dan, but I hadn't travelled to the mountainous region of Minneapolis recently so it ended up being a slightly harder effort. At least for me.
April 26
8mi, 54:10 (6:46/mi): LS8+xtra. Legs were mucho fatigue-o. I remember because I wrote a song about it.
Thursday, April 26, 2007
I am dreaming for a much better life
April 25
PM: 10.5mi, 1:11:13 (wkout): 20x200m w/200m jog recovery. WU/CD to and from the UMN track w/Jessica. Did not time the 200s but felt pretty strong on all of them. Legs were actually quite good. Stomach and the rest of my upper body not as good. Glad to get through 20. Work Work.
AM: 4mi, Shortcut Untimed. Stomach not altogether thrilled with the decision to run.
April 24
11.5mi, 1:14:44 (6:30/mi): LSCC + over there. Ran about 5mi around 6-min pace before the group run. Moderately therapeutic.
April 23
6mi, 40:36 (CSED): West Side Five + xtra. Nice recovery. Sprint drills.
PM: 10.5mi, 1:11:13 (wkout): 20x200m w/200m jog recovery. WU/CD to and from the UMN track w/Jessica. Did not time the 200s but felt pretty strong on all of them. Legs were actually quite good. Stomach and the rest of my upper body not as good. Glad to get through 20. Work Work.
AM: 4mi, Shortcut Untimed. Stomach not altogether thrilled with the decision to run.
April 24
11.5mi, 1:14:44 (6:30/mi): LSCC + over there. Ran about 5mi around 6-min pace before the group run. Moderately therapeutic.
April 23
6mi, 40:36 (CSED): West Side Five + xtra. Nice recovery. Sprint drills.
Sunday, April 22, 2007
I am an American aquarium drinker
April 22
17mi, 1:52:40 (6:30+/mi): The Luscious. Beautiful run in the rain down the east bank to the Falls and then on the Parkway over to Nokomis and back. Ran into Giggles and his buddy after about 20min and had a lovely chat with them over to the Lake. Negative split the way back, including about a 3mi pickup where each 800m is marked on the west bank - cruised at 5:40-45 pace before adding on through the bucket of snakes. Lovely run.
Week: 70mi/6days. OK, considering the distractions this week. But I do need to work on implementing the CSED plan a lot better, since it's such a great plan.
April 21
PM: 12.5mi, 1:24:28 (6:44/mi): Edison Track + cool down back to PP. 2x1600@T, 1x800@T, some running with the rest of the crew, 1x800@T. 5:19, :20, 2:42, 2:39. A rare instance where the undue burden itself caused the abortion. Here I refer to the wind and heat. Frustrated, but I got some decent miles on the day. Kudos to those who managed to run 10K pace today.
AM: 4mi, 27+ (generous): Isles+. No matter how tempting it might appear, do not order the "Big O' Chocolate Cake" if you're already having some trouble with the enchiladas at La Cuc.
April 20
12.5mi, 1:28:01 (7:02/mi): Hennepin-Lake. Up to Sherman's, down to Lake St. with Sherman. Nice easy run.
April 19
Day Off. Long Day.
17mi, 1:52:40 (6:30+/mi): The Luscious. Beautiful run in the rain down the east bank to the Falls and then on the Parkway over to Nokomis and back. Ran into Giggles and his buddy after about 20min and had a lovely chat with them over to the Lake. Negative split the way back, including about a 3mi pickup where each 800m is marked on the west bank - cruised at 5:40-45 pace before adding on through the bucket of snakes. Lovely run.
Week: 70mi/6days. OK, considering the distractions this week. But I do need to work on implementing the CSED plan a lot better, since it's such a great plan.
April 21
PM: 12.5mi, 1:24:28 (6:44/mi): Edison Track + cool down back to PP. 2x1600@T, 1x800@T, some running with the rest of the crew, 1x800@T. 5:19, :20, 2:42, 2:39. A rare instance where the undue burden itself caused the abortion. Here I refer to the wind and heat. Frustrated, but I got some decent miles on the day. Kudos to those who managed to run 10K pace today.
AM: 4mi, 27+ (generous): Isles+. No matter how tempting it might appear, do not order the "Big O' Chocolate Cake" if you're already having some trouble with the enchiladas at La Cuc.
April 20
12.5mi, 1:28:01 (7:02/mi): Hennepin-Lake. Up to Sherman's, down to Lake St. with Sherman. Nice easy run.
April 19
Day Off. Long Day.
Wednesday, April 18, 2007
I gather all the news I need on the weather report
April 18
6mi, 39:43 (6:37/mi): West Side Five Augmented. Hill wkout turned into another CSED by accident. Legs felt OK but body, particularly the head region, was drained and or foggy. Granting self a continuance for the workout...
April 17
12mi, 1:18:37 (6:33/mi): LS8+Shortcut Extended. Had to hold myself back a little.
April 16
6mi, 40:10 (6:42/mi): Secret Bridges. CSED. Drills/Strides.
6mi, 39:43 (6:37/mi): West Side Five Augmented. Hill wkout turned into another CSED by accident. Legs felt OK but body, particularly the head region, was drained and or foggy. Granting self a continuance for the workout...
April 17
12mi, 1:18:37 (6:33/mi): LS8+Shortcut Extended. Had to hold myself back a little.
April 16
6mi, 40:10 (6:42/mi): Secret Bridges. CSED. Drills/Strides.
Sunday, April 15, 2007
Well they blew up the chicken man in Philly last night
April 15
PM: 5mi, West Side Five Untimed. Nice easy shakeout on a beautiful night with Gehring. Legs and body felt strong and good.
AM: 9.5mi, 5K Race (15:43/2nd): Race for Justice. Amazed by how good I felt. Opening mile in 4:57 felt very smooth and light. Ran shoulder to shoulder with Biz until just before the 2mi mark. He gapped me on the two short, steep downhills to the Stone Arch Bridge and we basically ran the same pace separated by 3-5s for the rest of the race. I did make a few attempts to close the gap, but each time I tried to pick it up my legs approached empty. Might have had a chance to take him on the last straight, but it's another downhill...Overall, I'm extremely encouraged by this race. Post-collegiate PR (by 1s over Jan. 2006 indoors) and I was deliberately not backing off volume or workouts ahead of time. More importantly, I raced well. It helped that basically the only racing decision I had to make came in the first half-mile. But whereas I have been known to get scared off by fast early paces this morning I put myself right up front instead of tucking in somewhere around 5:10-20. Plus it was very fun to race hard with Biz. I feel a lot more confident about actually racing, not just worrying about pace, on the roads this year.
Week: 80mi. Wednesday's 5mi and Thursday's good 17mi got me thinking about the Corey Stelljes Easy Day (CSED). I am happy to report that I will be attempting to implement this training element from here on out as we count down 9 weeks to Garry Bjorklund (Grandma's).
April 14
PM: 10mi, 1:07:21 (6:44/mi): Upriver. Easy run to Sherman's previewing the Race for Justice course. Legs felt a little heavy. Followed it up with a shrieking ice bath.
AM: 4mi. Shortcut Untimed. Easy shakeout. Beautiful weather is back, baybee!
April 13
8mi, 55:08 (6:53/mi): MN Landscape Arb. Eh. Beautiful place to run but legs and body felt like crap after a long day standing and racing around. Late lunch didn't help either. Wish I'd had a monkey paw.
April 12
17mi, 1:42:17 (6:01/mi): The Legend of Minneapolis. Surprised by how strong I felt. Intened to go pretty easy for the first half and then pick it up Hooley-style over the back half. Instead started out quick (3-4min ahead of normal entering DT, 5+min ahead of normal at the old turnaround) and picked it up through Kenwood and built to a very quick pace around Isles and down the Greenway. Made it back to the river in about 1:26:30 and jogged the 2-2.5mi home. Pace got difficult to handle towards the end of the Greenway, fighting a stitch, but otherwise a great, encouraging workout. For those interested (Schrades and Gehring in particular) I'm calling it 17 because although I did not get lost in Uptown this time I did add an extra half-mile upon my return to Prospect Park to make it an honest 17.
PM: 5mi, West Side Five Untimed. Nice easy shakeout on a beautiful night with Gehring. Legs and body felt strong and good.
AM: 9.5mi, 5K Race (15:43/2nd): Race for Justice. Amazed by how good I felt. Opening mile in 4:57 felt very smooth and light. Ran shoulder to shoulder with Biz until just before the 2mi mark. He gapped me on the two short, steep downhills to the Stone Arch Bridge and we basically ran the same pace separated by 3-5s for the rest of the race. I did make a few attempts to close the gap, but each time I tried to pick it up my legs approached empty. Might have had a chance to take him on the last straight, but it's another downhill...Overall, I'm extremely encouraged by this race. Post-collegiate PR (by 1s over Jan. 2006 indoors) and I was deliberately not backing off volume or workouts ahead of time. More importantly, I raced well. It helped that basically the only racing decision I had to make came in the first half-mile. But whereas I have been known to get scared off by fast early paces this morning I put myself right up front instead of tucking in somewhere around 5:10-20. Plus it was very fun to race hard with Biz. I feel a lot more confident about actually racing, not just worrying about pace, on the roads this year.
Week: 80mi. Wednesday's 5mi and Thursday's good 17mi got me thinking about the Corey Stelljes Easy Day (CSED). I am happy to report that I will be attempting to implement this training element from here on out as we count down 9 weeks to Garry Bjorklund (Grandma's).
April 14
PM: 10mi, 1:07:21 (6:44/mi): Upriver. Easy run to Sherman's previewing the Race for Justice course. Legs felt a little heavy. Followed it up with a shrieking ice bath.
AM: 4mi. Shortcut Untimed. Easy shakeout. Beautiful weather is back, baybee!
April 13
8mi, 55:08 (6:53/mi): MN Landscape Arb. Eh. Beautiful place to run but legs and body felt like crap after a long day standing and racing around. Late lunch didn't help either. Wish I'd had a monkey paw.
April 12
17mi, 1:42:17 (6:01/mi): The Legend of Minneapolis. Surprised by how strong I felt. Intened to go pretty easy for the first half and then pick it up Hooley-style over the back half. Instead started out quick (3-4min ahead of normal entering DT, 5+min ahead of normal at the old turnaround) and picked it up through Kenwood and built to a very quick pace around Isles and down the Greenway. Made it back to the river in about 1:26:30 and jogged the 2-2.5mi home. Pace got difficult to handle towards the end of the Greenway, fighting a stitch, but otherwise a great, encouraging workout. For those interested (Schrades and Gehring in particular) I'm calling it 17 because although I did not get lost in Uptown this time I did add an extra half-mile upon my return to Prospect Park to make it an honest 17.
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