ORN: Today, once the temperature rose to a respectable 35°, I ran 8 miles in 1:24'01". Actually, my struggle to get my run in is kind of a funny story. Well, not actually funny, but I am going to tell you anyway.
I woke up in plenty of time to drive into Louisville from Taylorsville [the in-laws' homestead, where I am staying with my Ladies -- we are snow refugees] and run with my running group. I pulled into Seneca Park 30 minutes early, so I decided to drive my route to see how icy the roads were. Turned out that the roads were not just icy, but trees were down all over the place and police barricades blocked access to the park. This, combined with the fact that it was 6°, made me reconsider my running plans.
I went to our dark, 39° house and packed up some things to bring back out to the in-laws.
Then, later in the afternoon, after the temperature had risen into the mid-30s, I ran. Across from my in-laws' place is this neighborhood called Hillsborough. They call it Hillsborough because it is nothing but murderous, relentless, ugly-ass hills. I did four laps around, in the slush and mud, hoping that a large chunk of ice melting off the power lines wouldn't brain me.
And it felt great. The hills were hard, but in a good way. I felt strong and alive from start to finish. It was a great run.
2009-01-31
2009-01-30
Snowpocalypse 2009!
ORN: Ran four, much-needed miles on work's crappy treadmill. I endured it for 41'12". Treadmills suck -- yada, yada, yada. But I am so glad to run. This week has sucked balls.
Louisville got its butt kicked by a big ice storm this week, and I haven't run a step until today. On Woden's Day, I planned on running four miles, and on Thor's Day, I planned on another four. But the gods had other plans. Several inches of snow and ice entombed the area when we awoke Wednesday morning, and the roads were crappy for a day and a half. We were among the more than 400,000 customers without electricity, so I've had other priorities besides keeping my running commitments. Things like digging out our cars, keeping our pipes from bursting, and packing up clothes and other essentials have all trumped running. I may chalk this week up as my planned "recovery week," scheduled for next week, and do it over next week. Who knows.
BTW, I am going to count the hours spent moving tree limbs and hacking away at ice and snow to extract our cars as "cross training." See? I wasn't totally idle.
Louisville got its butt kicked by a big ice storm this week, and I haven't run a step until today. On Woden's Day, I planned on running four miles, and on Thor's Day, I planned on another four. But the gods had other plans. Several inches of snow and ice entombed the area when we awoke Wednesday morning, and the roads were crappy for a day and a half. We were among the more than 400,000 customers without electricity, so I've had other priorities besides keeping my running commitments. Things like digging out our cars, keeping our pipes from bursting, and packing up clothes and other essentials have all trumped running. I may chalk this week up as my planned "recovery week," scheduled for next week, and do it over next week. Who knows.
BTW, I am going to count the hours spent moving tree limbs and hacking away at ice and snow to extract our cars as "cross training." See? I wasn't totally idle.
2009-01-27
Lord Vader safe thanks to speedy Yeoman
The rebel scum began attacking Lord Vader's super star destroyer -- the Executor -- about at 11:00 hours Monday morning. Only now have I had the time to blog this on SithBook. I'm proud to say the ship has been saved thanks to the quick thinking and fleet-feet of YN2 Hammerbeck, a devilishly handsome crewman from Sector 7G.
The Executor's mission was to enter a low orbit around the fourth planet of the Patella system in order to skim the upper atmosphere and replenish various supply tanks. When we achieved orbit, the rebels ambushed us with a small strike force of 20 X-wings, 25 A-Wings, and 10 Y-wings emerged from the nebula surrounding the huge gas giant. They struck from a hiding place on the far side of the planet and within the electromagnetically charged plumes of gas that radiate outward from the planet's surface.
Lord Vader, commanding the ship on some unspecified Imperial errand, ordered that we scramble all available TIEs and charge up our main batteries to repel any capital ships they might throw at us. Surely, the command staff thought, the Rebels were not stupid enough to try and destroy a dreadnought-class ship with just a few dozen fighters? [Intelligence reported later that the Rebels used a single old Trade Federation freighter, converted for use as a fighter carrier, to get the strike force to the system and hide in the haze. Thanks for nothing, Intel!]
Within 5 minutes of the ensuing battle, the Rebels had penetrated our slow-to-mobilize fighter screen and were lobbing proton torpedoes at our main reactor control center in an effort to cripple us. Without our main reactors, our orbit around Patella would have decayed, and eventually the ship would be torn apart by the intense gravitational tidal forces. One torpedo was all it took to destroy the control module and send convulsions throughout the hull as the planet's pull began to suck us down.
[Engineering note: When will the shipbuilders put these sensitive areas underneath some serious armor? I mean, come on, have we learned nothing from the Battle of Yavin?]
Yeoman Hammerbeck was on the bride delivering some reports for Lord Vader's signature when the explosion occurred. The clever yeoman saw the damage reports as they came in and quickly surmised that a backup control module could be activated if he could get to it in time. He estimated that he would have 40 minutes to traverse the two miles of passageway to the backup module and two more miles to the tertiary engineering control room [where he'd have to hack a console and manually re-route the power couplings.] If it took any longer than 40 minutes, escape from the planet's gravity would be impossible. Lord Vader ordered "Go! And may the force be with you," and a way he went.
The minutes ticked away, and the anxiety level on the bridge grew unbearable. Arguments over culpability and failed leadership broke out in hushed whispers. Lord Vader stood like a statue as further damage and casualty reports came in. Even the welcome news of our TIEs routing the rebel strike force did not cause him to flinch, even as most of the bridge crew erupted into gleeful self-congratulation. He knew, as we commanders did, that the worst was not over. The Rebel guerrilla attack had accomplished its mission of destroying the reactor control center, and the only means of wresting victory from the Rebel scum rested in the hands of Petty Officer Second Class Hammerbeck.
After 19 minutes and 37 seconds, we detected power surging into the backup reactor control module. YN2 Hammerbeck had completed half his mission. Now he had to run two more miles in exactly 20 minutes, through twisting passage ways and damaged compartments, to complete the task at tertiary engineering. [Whoever builds these star ships needs to get a swift kick in the taint. It's like they want them to blow up.] Seals on some of the outer compartments began to crack and bleed air at about the 30 minute mark. The ship was experiencing the first stages of tidal disintegration.
I watched the surveillance monitors nervously. With less than a minute to spare, a harried YN2 Hammerbeck appeared on-screen in tertiary engineering control and ripped open a service panel. He quickly made the connections, and the ship lurched as the reactors came online and started lifting the ship out of Patella's gravity well. The bridge exploded with cheers, and an announcement went out over the ship's network congratulating Hammerbeck. Computers indicate that he made the four mile run in 39'49". In a few minutes, he reported to the bridge, breathing heavily and sweating copiously through his uniform. The other bridge crewmen praised him loudly and slapped him on the back. The discord on the bridge was harshly silenced by Lord Vader's booming basso.
"Well done, Yeoman," he said. "The force is strong with you."
"Thank you, my Lord," YN2 Hammerbeck replied with a low bow. "Now, by your leave, I have to clear a paper jam back on our main color printer in Sector 7G. It threatens to blow up the ship, too."
"What a badass," Vader whispered.
Happy Birthday, Lewis Carroll.
The Executor's mission was to enter a low orbit around the fourth planet of the Patella system in order to skim the upper atmosphere and replenish various supply tanks. When we achieved orbit, the rebels ambushed us with a small strike force of 20 X-wings, 25 A-Wings, and 10 Y-wings emerged from the nebula surrounding the huge gas giant. They struck from a hiding place on the far side of the planet and within the electromagnetically charged plumes of gas that radiate outward from the planet's surface.
Lord Vader, commanding the ship on some unspecified Imperial errand, ordered that we scramble all available TIEs and charge up our main batteries to repel any capital ships they might throw at us. Surely, the command staff thought, the Rebels were not stupid enough to try and destroy a dreadnought-class ship with just a few dozen fighters? [Intelligence reported later that the Rebels used a single old Trade Federation freighter, converted for use as a fighter carrier, to get the strike force to the system and hide in the haze. Thanks for nothing, Intel!]
Within 5 minutes of the ensuing battle, the Rebels had penetrated our slow-to-mobilize fighter screen and were lobbing proton torpedoes at our main reactor control center in an effort to cripple us. Without our main reactors, our orbit around Patella would have decayed, and eventually the ship would be torn apart by the intense gravitational tidal forces. One torpedo was all it took to destroy the control module and send convulsions throughout the hull as the planet's pull began to suck us down.
[Engineering note: When will the shipbuilders put these sensitive areas underneath some serious armor? I mean, come on, have we learned nothing from the Battle of Yavin?]
Yeoman Hammerbeck was on the bride delivering some reports for Lord Vader's signature when the explosion occurred. The clever yeoman saw the damage reports as they came in and quickly surmised that a backup control module could be activated if he could get to it in time. He estimated that he would have 40 minutes to traverse the two miles of passageway to the backup module and two more miles to the tertiary engineering control room [where he'd have to hack a console and manually re-route the power couplings.] If it took any longer than 40 minutes, escape from the planet's gravity would be impossible. Lord Vader ordered "Go! And may the force be with you," and a way he went.
The minutes ticked away, and the anxiety level on the bridge grew unbearable. Arguments over culpability and failed leadership broke out in hushed whispers. Lord Vader stood like a statue as further damage and casualty reports came in. Even the welcome news of our TIEs routing the rebel strike force did not cause him to flinch, even as most of the bridge crew erupted into gleeful self-congratulation. He knew, as we commanders did, that the worst was not over. The Rebel guerrilla attack had accomplished its mission of destroying the reactor control center, and the only means of wresting victory from the Rebel scum rested in the hands of Petty Officer Second Class Hammerbeck.
After 19 minutes and 37 seconds, we detected power surging into the backup reactor control module. YN2 Hammerbeck had completed half his mission. Now he had to run two more miles in exactly 20 minutes, through twisting passage ways and damaged compartments, to complete the task at tertiary engineering. [Whoever builds these star ships needs to get a swift kick in the taint. It's like they want them to blow up.] Seals on some of the outer compartments began to crack and bleed air at about the 30 minute mark. The ship was experiencing the first stages of tidal disintegration.
I watched the surveillance monitors nervously. With less than a minute to spare, a harried YN2 Hammerbeck appeared on-screen in tertiary engineering control and ripped open a service panel. He quickly made the connections, and the ship lurched as the reactors came online and started lifting the ship out of Patella's gravity well. The bridge exploded with cheers, and an announcement went out over the ship's network congratulating Hammerbeck. Computers indicate that he made the four mile run in 39'49". In a few minutes, he reported to the bridge, breathing heavily and sweating copiously through his uniform. The other bridge crewmen praised him loudly and slapped him on the back. The discord on the bridge was harshly silenced by Lord Vader's booming basso.
"Well done, Yeoman," he said. "The force is strong with you."
"Thank you, my Lord," YN2 Hammerbeck replied with a low bow. "Now, by your leave, I have to clear a paper jam back on our main color printer in Sector 7G. It threatens to blow up the ship, too."
"What a badass," Vader whispered.
Happy Birthday, Lewis Carroll.
2009-01-24
Ready for spring
ORN: Ran 6 miles in 1:00'04", which is a personal record for me at that distance. That's something considering all the hills. It was 26°, which isn't that cold, but I was underdressed. I was miserable until I got warmed up, around the 1.5 mile mark.
I ran with a guy named Paul, a nice enough dude. We didn't talk much. But I think that's partly why I ran so well. I tend to run a little faster when I have company. I don't know whether I was holding him back or running to fast for him. I should have been more chatty, but I was in a quiet mood. I ran in my head. Also, I saw my buddy, Chris, at the park. Good to see him again.
Next week, 20 miles with a 8 mile long run. I hope this weather gets milder soon. I'm sick of freezing my secret garden off.
I ran with a guy named Paul, a nice enough dude. We didn't talk much. But I think that's partly why I ran so well. I tend to run a little faster when I have company. I don't know whether I was holding him back or running to fast for him. I should have been more chatty, but I was in a quiet mood. I ran in my head. Also, I saw my buddy, Chris, at the park. Good to see him again.
Next week, 20 miles with a 8 mile long run. I hope this weather gets milder soon. I'm sick of freezing my secret garden off.
2009-01-22
Busted
ORN: My hamstrings were tight, and my quadriceps were sore today. Therefore, I took it slow and easy as I ran four miles in 39'04". The day was beautiful, nearly perfect for running. If the breeze wasn't so strong, it would have been perfect -- 45° and sunny.
I broke the news to Wifey that I was, in fact, doing the full marathon rather than the mini. She took it better than I expected. I never lied to her about my plans. I had never denied that I was doing the full; I just sort of glossed over the details when I'd discuss "the big race" in April. But last night she actually asked me about my running plan and what I was building up to... what my longest week would be. I said that my biggest week would be 40 miles. She thought I meant that my longest run would be 40 miles, and I corrected her that my longest single run would be 20 miles. Why run so far, she wondered, if the race is only 13? Well, honey....
Then, she asked the dreaded question: "Why?" I didn't have any answer except that it was the next, natural challenge after the half marathon. I had done two of those, and the full marathon was just dangling out there, batting its eyes... tempting me like Jessica Rabbit. I said that I'd probably just do this one marathon to get it over with and go back to running halfs.
She scoffed, "Yeah, right."
She knows me too well.
I broke the news to Wifey that I was, in fact, doing the full marathon rather than the mini. She took it better than I expected. I never lied to her about my plans. I had never denied that I was doing the full; I just sort of glossed over the details when I'd discuss "the big race" in April. But last night she actually asked me about my running plan and what I was building up to... what my longest week would be. I said that my biggest week would be 40 miles. She thought I meant that my longest run would be 40 miles, and I corrected her that my longest single run would be 20 miles. Why run so far, she wondered, if the race is only 13? Well, honey....
Then, she asked the dreaded question: "Why?" I didn't have any answer except that it was the next, natural challenge after the half marathon. I had done two of those, and the full marathon was just dangling out there, batting its eyes... tempting me like Jessica Rabbit. I said that I'd probably just do this one marathon to get it over with and go back to running halfs.
She scoffed, "Yeah, right."
She knows me too well.
2009-01-21
I'm pretty awesome
ORN: 'Twas 28° and sunny as I sped through four miles in a blistering 37'06". I'll save you from having to do the math; that's a 9'16" per-mile pace -- a ridiculously good time. I planned on doing a 3x800 interval workout today, and was in the midst of my first one, when I realized I was breaking a cardinal rule of running. Never do speed-work and increase mileage at the same time. I backed off the plan, yet I still pushed it pretty hard. I had the strength and energy, so I went for it.
I've been reviewing my data, and I have to brag. For the past 5 weeks, I have made or slightly exceeded all of my distance targets. The last time I had a similar stretch of consistent running like this was February-March 2008 when I ran consistently for seven weeks. Not coincidentally, that was during prime half-marathon training season, which I am in now as well. I have high hopes, therefore, that this streak of good behavior will continue.
This observation leads me to think that the key to my good behavior is having a big race on the calendar. Louisville has two marathons scheduled six months apart, and so if I register for both, then I can plan on 32 weeks of consistency, at least. My challenge for 2009 will be two-fold. First, I have to run the plan. In week 3 of my 16-week training plan, I am running 100% on-schedule and a little better than 100% on-mileage. Go me. But I have to stay the course, to quote the ex-president. [Ding, dong, the witch is dead!]
Second, I have to stay busy between races. I'll need to set some goals for myself and sign up for some races in those 10 to 12 high-risk weeks of late spring and late fall. There are a ton of 5Ks over the summer, and a few longer races in the late fall/early winter that would be good to add to the schedule. Summer can be my intense speed-work time of year, and winter can be my ... I don't know... other speed-work time of year? Or maybe I can focus on trail running in the winter/fall when the weather is more forgiving.
I've been reviewing my data, and I have to brag. For the past 5 weeks, I have made or slightly exceeded all of my distance targets. The last time I had a similar stretch of consistent running like this was February-March 2008 when I ran consistently for seven weeks. Not coincidentally, that was during prime half-marathon training season, which I am in now as well. I have high hopes, therefore, that this streak of good behavior will continue.
This observation leads me to think that the key to my good behavior is having a big race on the calendar. Louisville has two marathons scheduled six months apart, and so if I register for both, then I can plan on 32 weeks of consistency, at least. My challenge for 2009 will be two-fold. First, I have to run the plan. In week 3 of my 16-week training plan, I am running 100% on-schedule and a little better than 100% on-mileage. Go me. But I have to stay the course, to quote the ex-president. [Ding, dong, the witch is dead!]
Second, I have to stay busy between races. I'll need to set some goals for myself and sign up for some races in those 10 to 12 high-risk weeks of late spring and late fall. There are a ton of 5Ks over the summer, and a few longer races in the late fall/early winter that would be good to add to the schedule. Summer can be my intense speed-work time of year, and winter can be my ... I don't know... other speed-work time of year? Or maybe I can focus on trail running in the winter/fall when the weather is more forgiving.
2009-01-20
Hell will be me on a treadmill for eternity
ORN: I ran 4 miles on the YMCA's treadmill today in a whopping 45'06. I swear, it was the worst workout I have had in recent memory. I set it for random hills, and it whipped my ass. It was hot; I was gushing sweat; my lungs heaved. The last half was just jogs broken up by occasional walk breaks. All I can say good about it are the following: I stuck it out for four miles, and I did a vigorous hill workout.
Tomorrow, I plan to do intervals.
Tomorrow, I plan to do intervals.
2009-01-17
Whatever, I ran
ORN: The 11° weather did not deter me from showing up for my group run this morning, but it did deter me from waiting for everyone to gaggle together before I took off. I was freezing my cajones off; standing around wasn't working for me. I ran 5.2 miles in 53'25".
Once I got moving, everything was fine. I huffed and puffed around, attacked the hills without flinching, and took it easy on the flats. I could tell that my hard work this week [trail run on Monday, intervals on Tuesday] paid off. I didn't feel the need to take a single walk break. I felt strong.
Afterward, I came home to my two beautiful girls, had a hot bowl of the breakfast of champions [oatmeal, almonds, and walnuts], and got on the computer to tell you about it. The circle is complete.
Once I got moving, everything was fine. I huffed and puffed around, attacked the hills without flinching, and took it easy on the flats. I could tell that my hard work this week [trail run on Monday, intervals on Tuesday] paid off. I didn't feel the need to take a single walk break. I felt strong.
Afterward, I came home to my two beautiful girls, had a hot bowl of the breakfast of champions [oatmeal, almonds, and walnuts], and got on the computer to tell you about it. The circle is complete.
2009-01-15
The conundrum of winter headwear
ORN: Even though the thermometer said 8°, and even though my cheat sheet for winter running clothes [see below] said "Stay Home!" I did the stupid thing and went running. In fact, I endured for 39'32" and managed to run four miles wearing everything in my gym bag except my padlock. It wasn't a bad run. I was appropriately dressed. The only downside was that my sunglasses would fog up from my breath going upward from my balaclava and the vapor would immediately freeze on the lenses. Fortunately, I didn't need to see with great precision. Still, a polar bear might have had an easy snack.
I have two pieces of winter head wear in my gym bag. The new thing is this basic balaclava that I got thanks to a Christmas gift card. [I love saying the word balaclava almost as much as I love running around looking like a ninja.] The other is a HeadSweats skull cap emblazoned with the logo of my favorite running store. Both are fine pieces of technical fabric -- moisture-wicking and warm. The question is what to wear in those middling temperatures between 25° and 35°.
For example, one day, I ran with just the skullcap and it was insufficient because I ran into a headwind that froze my face solid like Marcia Cross after a two-for-one botox sale. The balaclava would have been a wiser choice [along with some goggles.] But another day, I ran in weather with a similar temperature but less wind and the balaclava turned out to be too hot. If I had only consulted with Joe Ely's guide to winter running gear, I would probably be fine most of the time. [Though I am a little more cold-tolerant than Joe, I've learned.]
I think my rules of thumb will be thus:
I have two pieces of winter head wear in my gym bag. The new thing is this basic balaclava that I got thanks to a Christmas gift card. [I love saying the word balaclava almost as much as I love running around looking like a ninja.] The other is a HeadSweats skull cap emblazoned with the logo of my favorite running store. Both are fine pieces of technical fabric -- moisture-wicking and warm. The question is what to wear in those middling temperatures between 25° and 35°.
For example, one day, I ran with just the skullcap and it was insufficient because I ran into a headwind that froze my face solid like Marcia Cross after a two-for-one botox sale. The balaclava would have been a wiser choice [along with some goggles.] But another day, I ran in weather with a similar temperature but less wind and the balaclava turned out to be too hot. If I had only consulted with Joe Ely's guide to winter running gear, I would probably be fine most of the time. [Though I am a little more cold-tolerant than Joe, I've learned.]
I think my rules of thumb will be thus:
- Above freezing, little or no wind -- skull cap
- 32° - 40° and windy -- balaclava
- Below freezing -- balaclava
- Below freezing and windy -- balaclava and eyewear
2009-01-14
Intervals! Frostbite!
ORN: Tonight, even though it was freakin' 20°, I ran 4x800 intervals with warm up and and cool down. The total effort was 4.27 miles in 41'05". Here is the breakdown.
Interval 1: 4'36"
Recovery 1: 2'02"
Interval 2: 3'55"
Recovery 2: 2'24"
Interval 3: 3'58"
Recovery 3: 2'34"
Interval 4: 4'06"
Recovery 4: 2'30"
The running group was running around a neighborhood loop because the track's lights were out. Also, my ass was cold and had a hard time working the buttons on my watch through the gloves. Therefore, there was considerable error in those distances and times, but they are close enough for government work. Overall, I am pleased with myself. It was a tough workout.
On the up side, I met a nice guy named Glen. He was 67, I think, and doing x800 intervals along with all the rest of us. I told him it was my first time, and he kept me company for the warm up and first interval.
Interval 1: 4'36"
Recovery 1: 2'02"
Interval 2: 3'55"
Recovery 2: 2'24"
Interval 3: 3'58"
Recovery 3: 2'34"
Interval 4: 4'06"
Recovery 4: 2'30"
The running group was running around a neighborhood loop because the track's lights were out. Also, my ass was cold and had a hard time working the buttons on my watch through the gloves. Therefore, there was considerable error in those distances and times, but they are close enough for government work. Overall, I am pleased with myself. It was a tough workout.
On the up side, I met a nice guy named Glen. He was 67, I think, and doing x800 intervals along with all the rest of us. I told him it was my first time, and he kept me company for the warm up and first interval.
2009-01-12
First trail run of 2009
ORN: This morning, under a nearly full moon, I ran 3 miles in 33'31". No, that isn't a typo. I ran 11+ minutes per mile this morning. That's the bad news. The good news is that I didn't face-plant, hit a tree, or otherwise injure myself. You see, I ran in the woods in the dark at 05:30. I freaked out a few rabbits with my headlamp, my wheezing, and my stomping, lumbering gait. I feel a little hardcore.
Trail running focuses me. In particular, it focuses my attention onto the ellipse of light 10 feet in front of me -- the only thing saving me from getting swatted by an ent. I couldn't skylark. I couldn't let my mind drift. All I could do was focus on what was right in front of me. When I got a moment of relative calm, I could glance ahead perhaps another 10 feet, but that was rare. I find this experience to be useful. It woke me up, to be sure. But it also gives me a wild, adventurous feeling. I mean, I was no farther than 200 yards from the road at any given point, and I could hear I-64 clearly the whole time. I wasn't in the New Guinea Highlands. But for a few moments, particularly when I chased a rabbit on the trail for about 50 yards, I had a sense of reckless, feral abandon that I don't get every day.
I think I will try to do at least one trail run every week.
I ran on the trails just to the east of Hogan's Fountain on this map. I also ran a bit on the trails just to the south of the Bird Sanctuary. So I didn't run 100% on the trails. There was a bit of a warm up and cool down period on the roads as well as a bit of street-crossing when going from trail to trail. Of the three miles I ran total, probably 2.2 of it or so was trail.
Trail running focuses me. In particular, it focuses my attention onto the ellipse of light 10 feet in front of me -- the only thing saving me from getting swatted by an ent. I couldn't skylark. I couldn't let my mind drift. All I could do was focus on what was right in front of me. When I got a moment of relative calm, I could glance ahead perhaps another 10 feet, but that was rare. I find this experience to be useful. It woke me up, to be sure. But it also gives me a wild, adventurous feeling. I mean, I was no farther than 200 yards from the road at any given point, and I could hear I-64 clearly the whole time. I wasn't in the New Guinea Highlands. But for a few moments, particularly when I chased a rabbit on the trail for about 50 yards, I had a sense of reckless, feral abandon that I don't get every day.
I think I will try to do at least one trail run every week.
I ran on the trails just to the east of Hogan's Fountain on this map. I also ran a bit on the trails just to the south of the Bird Sanctuary. So I didn't run 100% on the trails. There was a bit of a warm up and cool down period on the roads as well as a bit of street-crossing when going from trail to trail. Of the three miles I ran total, probably 2.2 of it or so was trail.
2009-01-10
Running group week 1 = WIN!
ORN: This morning, I ran 5.2 miles in 52'19" despite some spitting rain. It wasn't especially cold [45°] or windy. It was just rainy and cold. It came down medium-hard for the first mile or two, but then it tapered off to a misty drizzle.
We ran in Cherokee Park, running from the bathrooms at Seneca Park, through neighborhoods, to Cherokee. I ran past Big Rock, up near Barrett Hill, and back. That loop made a little more than five miles. My time was pretty good [10'02" pace] considering all the tough hills, the suboptimal conditions, and my tiredness. I'm still on the ass-end of a cold.
We had a gang of about a dozen at various skill and fitness levels. A group from Kindred Healthcare was forming up at the same time, so there was about 30 runners starting out from the bathrooms. Add to this the other several hundred runners from other groups -- churches, businesses, the YMCA, and other fitness clubs -- and it was a busy day at the parks.
Good run and a good day. It was good to see everybody again.
We ran in Cherokee Park, running from the bathrooms at Seneca Park, through neighborhoods, to Cherokee. I ran past Big Rock, up near Barrett Hill, and back. That loop made a little more than five miles. My time was pretty good [10'02" pace] considering all the tough hills, the suboptimal conditions, and my tiredness. I'm still on the ass-end of a cold.
We had a gang of about a dozen at various skill and fitness levels. A group from Kindred Healthcare was forming up at the same time, so there was about 30 runners starting out from the bathrooms. Add to this the other several hundred runners from other groups -- churches, businesses, the YMCA, and other fitness clubs -- and it was a busy day at the parks.
Good run and a good day. It was good to see everybody again.
2009-01-08
Wind sucks
ORN: The wind blew in my face throughout the whole 3 miles today -- 29'24" of pure joy. Just to mix things up, I ran east instead of west along the river and got a good look at the Belle of Louisville and Waterfront Park. I would have admired the view more if my eyes weren't gushing tears, trying to avoid freezing into marbles.
On Saturday, I have my first meeting with my winter running group. I can't wait. I hope I don't get talked into running too far. They are good at that.
On Saturday, I have my first meeting with my winter running group. I can't wait. I hope I don't get talked into running too far. They are good at that.
2009-01-07
Snow!
ORN: Today, in a light snow, I ran 3 miles in 28'39", around 50 seconds faster than Monday. I don't know what's up with that. I didn't feel especially strong today -- perhaps a bit less sick. Strange.
Anyway, I ran most of the way squinting. The snow was that wet, sticky sort that gets in my eyes and pisses me off. Not a hard, driving, whiteout blizzard -- just annoying. When I got back to my office building, the showers were occupied so I'll be stinky the rest of the day. Sorry, co-workers.
Anyway, I ran most of the way squinting. The snow was that wet, sticky sort that gets in my eyes and pisses me off. Not a hard, driving, whiteout blizzard -- just annoying. When I got back to my office building, the showers were occupied so I'll be stinky the rest of the day. Sorry, co-workers.
2009-01-05
Marathon training: Day One
ORN: Today, I ran 3 miles in 29'21". The weather was a decent 30° and windless. Great running weather. I felt pretty good today, especially in the middle mile. After calibrating, my Polar S1 foot pod appears to be reporting my pace as about 30 seconds slower per mile than it was. No worries. I'm still running consistent sub-10 minute miles, and that makes me happy.
Today was the first day of actual, no-shit marathon training. As of Day One, I am 100% on schedule. [I'm following Grete Waitz's plan from her book, Run Your First Marathon, which I reviewed earlier.] Today was the first run on that schedule. Oh yeah, and I signed up for my winter running group this weekend. First meeting is Saturday.
At the onset of a project, it's always best to have a clear idea of your intentions, a clear scope definition. Therefore, hear me internet: I merely intend to finish this race. I do not have a speed goal. All I desire is to finish the race upright, non-injured, and mostly conscious. If I come across the finish line in less than 4:30', then that's just a bonus. The clock will not define success this time.
As a matter of principle, I never have a speed goal when I am shooting for a new longest-distance-I've-ever-run. I either work on improving endurance [distance] or speed, never both at the same time. The first time I try a distance, the goal is always to just finish. This approach serves me in other realms, too, like caving. My goal in my recent caving trip was to just try everything cheerfully and get through it. I wasn't trying to be a tough-guy and over-extend myself or do something unsafe. The idea was to slowly stretch myself out of my comfort zone, increase my confidence, and and then stretch farther when I am ready. Therefore, I did the 20' belly crawl into that tiny chute and not anything longer or tighter. I tried the 10' rock climb and not the 60' vertical shaft.
Anyway, I just want to finish this race in one piece, that's all. I may do a little speed-work now and then, but the goal there is to just get through all these training miles a little faster rather than beat Haile Gebrselassie's world record. I have all the time in the world for that.
Today was the first day of actual, no-shit marathon training. As of Day One, I am 100% on schedule. [I'm following Grete Waitz's plan from her book, Run Your First Marathon, which I reviewed earlier.] Today was the first run on that schedule. Oh yeah, and I signed up for my winter running group this weekend. First meeting is Saturday.
At the onset of a project, it's always best to have a clear idea of your intentions, a clear scope definition. Therefore, hear me internet: I merely intend to finish this race. I do not have a speed goal. All I desire is to finish the race upright, non-injured, and mostly conscious. If I come across the finish line in less than 4:30', then that's just a bonus. The clock will not define success this time.
As a matter of principle, I never have a speed goal when I am shooting for a new longest-distance-I've-ever-run. I either work on improving endurance [distance] or speed, never both at the same time. The first time I try a distance, the goal is always to just finish. This approach serves me in other realms, too, like caving. My goal in my recent caving trip was to just try everything cheerfully and get through it. I wasn't trying to be a tough-guy and over-extend myself or do something unsafe. The idea was to slowly stretch myself out of my comfort zone, increase my confidence, and and then stretch farther when I am ready. Therefore, I did the 20' belly crawl into that tiny chute and not anything longer or tighter. I tried the 10' rock climb and not the 60' vertical shaft.
Anyway, I just want to finish this race in one piece, that's all. I may do a little speed-work now and then, but the goal there is to just get through all these training miles a little faster rather than beat Haile Gebrselassie's world record. I have all the time in the world for that.
2009-01-03
Everything's back to normal
ORN: Today, I squeezed out 5.5 miles in 57'24". That included 0.5 miles around the track to calibrate my Polar S1 foot pod. That made my workout more consistent with my typical pace of around 10:20-10:30 per mile. Of course, today's workout included hills and a walk break. It might not be that bad.
After a couple laps around the track, I went to Cherokee Park and did two laps around the Scenic Loop. That means I managed to polish off my long run and run a hills workout at the same time. The hills in Cherokee aren't that bad, but I almost never run hills of any consequence. There are no hills downtown where I typically run, and my neighborhood is in a flood plain -- no hills here either. So when I do encounter real hills, it's often ugly.
But I did fine. The second lap was tough, but I powered up the last major hill as if there was a thread pulling me uphill. That imaginary thread got me through a tough patch in the work out, and after I crested it [near Hogan's Fountain], the rest of the workout was downhill or flat. No worries.
Now I have the rest of my weekend to relax. Starting Monday, I begin MARATHON TRAINING.
After a couple laps around the track, I went to Cherokee Park and did two laps around the Scenic Loop. That means I managed to polish off my long run and run a hills workout at the same time. The hills in Cherokee aren't that bad, but I almost never run hills of any consequence. There are no hills downtown where I typically run, and my neighborhood is in a flood plain -- no hills here either. So when I do encounter real hills, it's often ugly.
But I did fine. The second lap was tough, but I powered up the last major hill as if there was a thread pulling me uphill. That imaginary thread got me through a tough patch in the work out, and after I crested it [near Hogan's Fountain], the rest of the workout was downhill or flat. No worries.
Now I have the rest of my weekend to relax. Starting Monday, I begin MARATHON TRAINING.
2009-01-02
Tempo Run Thursday
ORN: This evening, I ran a 3.22 mile tempo run in 29'22". I didn't intend to do a tempo run, but I kept running faster and faster until I was running all out during the last mile. I've run faster, probably, but not at 21:00 with a belly full of pork roast, black eyed peas, and collard greens.
I don't know what was up, but I felt really good. Maybe it was the temperature -- 39° and partly cloudy, lovely evening -- or maybe I was just due for a good run. I don't know. All in all, a good start to 2009.
Saturday morning, I am going to try to break into a high school track and calibrate my foot pod. Then I am going to the park to do some hills.
I don't know what was up, but I felt really good. Maybe it was the temperature -- 39° and partly cloudy, lovely evening -- or maybe I was just due for a good run. I don't know. All in all, a good start to 2009.
Saturday morning, I am going to try to break into a high school track and calibrate my foot pod. Then I am going to the park to do some hills.
Subscribe to:
Posts (Atom)