Re-training

I know, I know.  I make a big announcement saying that I am going to do a more consistent job posting, and then I disappear for a week.  I thought about writing, but I was on vacation where internet access was precious and spotty.  I spent a lovely week in central Florida with my in-laws wherein I took long walks, fished a little, enjoyed a couple days at New Smyrna Beach, and even ran a few times.  But all you care about is the running.

I managed to run three times while on vacation, which is remarkable for me.  I am known for bringing my running gear on vacation, and then letting my go-fasters collect dust while I sip fancy drinks and grow fat.  This time, though, I actually ran, though much less than I planned.  Much less than I wanted and needed, too.  Running in Florida this time of year is great because it isn't too hot yet, and the bugs aren't quite so dense.  I ran 30 minutes barefoot on the beach, and enjoyed the heck out of that, especially the beer check about 20 minutes in.

But I am in a strange place with my running. My desire to run is at odds with how fat and out of shape I have gotten.  I want to push, but I get out of breath.  I want to run more often, but I need to recover.  I want to do six, but I can only manage four.  And all too often, the urge to be naughty -- to slack off and try again tomorrow -- wins out over the desire to be disciplined. 


I'm struggling.

[68] Back from vacation

ORN:  I was on vacation last week in the Great Smoky Mountains, so that's why you've not had that special Viking flava in your feed lately.  The Missus, the Young 'Un, and I needed to get our annual fix of trees, bears, and country breakfasts.  Between monsoon squalls, I managed to run twice while abroad.  Not great, but I did what I could.  On Monday, I ran 7.5 miles in 1:15'19"; Friday, 5 miles in 47'39".  You'll note a few things about that sentence.  First, I love semicolons.  Second, almost a whole work week separated runs one and two.  Third, what happened the FIRST plan and all that speed work?  Let me explain.

 

Semicolons are great punctuation marks for appearing erudite but only if used correctly.  Fortunately, I married an English major, so I usually do OK with them.  Also, tossing around the word erudite helps you seem smart.

 

I didn't run nearly as much as I intended because of the rain we experienced last week.  Some people say, "Oh, my lousy vacation!  It rained constantly."  But they exaggerate, because in truth, it only rained once or twice when they had something planned.  Or maybe there were 15 minute squalls every day around lunch time.  Last week, Townsend, TN, where we camped, experienced about 40 billion inches of rain.  OK, my data might be a tad subjective, but when I say it rained nearly every day, that's what I mean.  It rained all night and most of the day about half the time.  Then, there would be an 8-12 hour stretch of dry weather, if not outright sun, that lulled us into a false sense of security.  "Ah," we said to ourselves, "we can dry out our camper and all our clothes."  Then, we'd drive off for a breakfast buffet only to watch another eight-hour deluge blow through and soak our crap once again.  Let me try to sum up the week with a few supporting details.

• Monday, I enjoyed a great, long, early morning run, watching the sun rise over the mountains on my way back.  I took it easy, speed-wise, since I was on vacation and just wanted to enjoy myself and my run.  It was a pleasure.  Townsend has excellent side walks along the main drag starting from where we camped and going for at least five miles.  Very runner/bicycle friendly.  Later that morning, it started to rain.
• Tuesday, rest day.  Went hiking after the rain stopped.  Then it rained some more.
• Wednesday, set my alarm with every intention of running five miles.  I awoke around 5:00 discouraged by the sound of a thrashing rainstorm and turned off the alarm.  We woke to a pleasant but soggy morning.  That afternoon, we got another soaking.
• On Thursday, again, I had every intention of running, but once again, a light-but-steady rain dissuaded me from getting out of my warm, mostly dry sleeping bag.  We went to Dollywood and enjoyed ourselves between squalls.
• Friday morning was calm but cloudy.  I took the chance, laced up my go-fasters, and hit the road to do an easy five.  Ten minutes into the run, the clouds burst.  Still, I ran the full five even though I was squishing through ankle-deep puddles on the way back.  I hoped my stuff would dry before my planned long run on Sunday.
• Saturday, rest day, and it was pretty nice.  We spent another day in Dollywood and enjoyed pleasant weather in Pigeon Forge.  With a low chance of precipitation in the forecast, I stupidly left my gear outside to dry.  When I came back, I discovered it had rained at some point in Townsend and my gear was just as soaked as I had left it the previous morning.  I poured water out of my Nikes. 
• Sunday, I planned on running but my shoes & clothes were still soaked, my discouragement was crippling, and my body was sore from sleeping in the camper for a week.  I wanted a hot bath, my own bed, and some dry clothes.  Instead, I had a four-and-a-half hour drive ahead of me in soggy clothes and a smelly car, so I decided not to run.  Blah.

All in all, it was a week of mixed success.  I failed to run according to the plan, but I did run.  A few years ago, I never ran on vacations.  I did no speed work, but I did run my two workouts seriously and as hard as I had energy for.  I could have done more and better, but that's almost always true.

 

Today, I needed rest so that's what I am doing.  Tomorrow, I gotta get back on the plan.

 

[141] Lies and statistics

ORN: Saturday, May 23rd, I ran 11 miles in Brown County State Park in 1:55'54". This is kind of a big deal because I don't usually run consistently when I travel, especially when vacationing. So go me. I kept FIRST's recommended pace for about six miles, but then I just couldn't hack it anymore and did the best I could until I finished. The hills were murder. I mean, they'd go on for 3/4ths of a mile, crest, and then go up for another half mile. Then it would be downhill for 3/4ths of a mile. Wicked.

Should I mention that I did 45 minutes on a stationary bike on the 22nd? Cross training matters and is part of my FIRST plan, so perhaps I should mention it.

I just figured out that after today's 11 miles, I have run 1,901 miles since Summer 2006 when I started my life as a runner. Back then, I would have said that's a lot of miles, but from my current perspective, I see that it could have been so much more. Of course, I had to run those low mileage weeks and months to learn that higher mileages were possible. I had to come to where I am one step at a time. But as I approach 500 miles for 2009, the sudden awareness that I have only run 2,000 miles in three years makes me a little ... what's the word? Melancholy?

Then, as I think more about it, I have run much more than 2,000 miles in my life. I ran a lot in my two years of high school track and in my various misadventures in the military. And there have been false starts in my running, post-military, where the habit just didn't take. As I wonder what could be my lifetime mileage, I realize the question is unknowable. There's too much missing data. I didn't care about running back then, so I failed to take notes.

So because of bad data-gathering practices, I say that my running career started in the Summer of 2006, and I am approaching 2,000 lifetime miles. But know, dear reader, that it is a fiction of convenience.

It's raining in Yellow Springs, OH

ORN: I ran 4.0 miles in 41'39" down a bike trail in Yellow Springs, OH. We are staying at the Arthur Morgan House B&B, and it is awesome, apart from the rain.

I ran from the house, down Limestone Street toward Correy. Then, getting on the Little Miami Scenic Trail, ran south toward the Hyde Street bridge and beyond. I was surrounded on both sides by maples dropping their leaves, and occasionally I had to hurdle over horse shit. It was a lovely run despite the weather. In fact, the rain almost made it better because it cooled me and felt cleansing.

Now, as I write this, I am looking out one of the houses many rippled, old windows and watching it snow big, soggy flakes. My thighs are warm, and I am contented with the knowledge that a) I am done running for the week and b) I actually ran while traveling. That's kinda huge for me.

Back to my book.

Hills suck, mountains blow donkeys

ORN: 2.0 miles yesterday in 22'38". I ran at a KOA Campground in Newport, Tennessee. It's a decent, no-frills place to camp, but Loki's Fudgesicle, it's hilly. It's not Louisville hilly, which I am used to, which has ups AND downs. This is Smoky Mountain hilly, which is of the uphill both ways variety. I did take the opportunity to do some hill-ish repeats. They were more like hill-fartleks because I didn't sprint up each hill nor did I go all the way nor did I do every hill. I did it when my lungs were staying in place.

Tennessee, nice place to visit. Hell place to run.

Is it hot in here or is it just me?

ORN: 3.0 miles in 31:47. I felt strong today despite the heat [86°/50% humidity]. I didn't take any walk breaks, which is a first for the week. I wish there was a way to shut down sweating quickly and harmlessly. I finished my run, stretched in the air conditioning, and took a cool shower. Still, I sweat freely at my desk for 10 minutes even with a fan running. Maybe if I jumped in a cold swimming pool afterward, but alas, no pool in the men's locker room at work.

Nerd alert. This weekend, we're going to the Origins Game Fair in Columbus with some friends. Confession time. Years ago, I used to play role playing games. [When I say it like that, it sounds like I am talking about horse-and-buggy days instead of 2003ish.¹] Neither Wifey nor I have been to a "con" before, so we're both pretty jazzed about it. Yes, dear reader, we are bringing our dice bags.

But on a completely different on-topic topic, I am bringing my running gear, and I will be doing a speed workout while there. I read about how, if the heat kills you, you should run your intervals on a treadmill. As much as I hate treadmills, I hate the heat nearly as much so I am going to try it out on the hotel's fitness gear, which I am sure is Olympic quality.

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¹OK, I played in an email based campaign up to about 2005 or 2006. Playing Dungeons and Dragons over email has to be some kind of nerd singularity.²

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² OK, I still play some game or other about once every six months or so with this couple we are going with. Don't judge me.

Running under palm trees is awesome

ORN: Ran 4 miles yesterday, hung over, in around 44 minutes. That sucked, but the palm trees and the great Florida weather was great.

I am in Orlando for a conference, and Wifey & Little One are with me. While the are at Disney's Animal Kingdom or lounging by the pool, I am in boring meetings. But it's all good. My conference is over on Wednesday, and then we will go to the beach -- St. Augustine perhaps.

I don't have a lot of time to post or a lot to say, really. So I'm off. Expect sporadic posting this week, even if I do run consistently.

On the road in Pennsylvania

ORN: 3.2 hilly miles through the wealthy suburbs of Philadelphia [Radnor] in 35:03. I ran fast and strong, despite walking up a hill that was particularly nasty. For some reason, my post from Saturday disappeared. I ran 5.14 miles with my running group in 56 minutes and some change.

The victory of today's workout was that I did it at all. I am notorious for failing to work out while I am on the road. But I had a route planned, all my gear ready, and prepared myself mentally days in advance. I guess that is the formula. I have to say that when my alarm went off at 5:45, I was sorely tempted to sleep in; I got over it and ran very well.

I'm flying back home this afternoon. I can't wait. I'm such a homebody.

Days off are training too

ORN: Maxin' and relaxin'.

I already bragged about my fantastic run on Saturday, so I won't go into it again except to say that I heard what my body was saying, and it said, "Enough." Toward the end of the run, my shins and calves were doing that thing where they felt like the muscles would come off like a banana peel with my next step. [Incidentally, another message was received on the same channel -- I need new shoes.] Though I stretched a lot afterward and took a warm bath, my legs were still sore.

Obviously, I was on the verge of overtraining.

So yesterday, I skipped my long run. Today is my scheduled day off, so I am giving my body two days off. Tomorrow, I plan on doing the first workout of my half marathon training -- the dreaded four mile fartlek. One mile warm up, two miles of fartlek, and one mile to cool down. Fartlek, fartlek, fartlek. Notice how I didn't make any corned beef and cabbage jokes. Man, I had fun at the Irish Festival. I wish I wasn't such an old man and could've stayed up for the Flogging Molly concert. Alas, I am a wuss.

Thanks to all you good people who've pitched in for my upcoming race, the Texas Roadhouse Stampede for VIPS. I have exceeded my fundraising goal. Donations graciously accepted.

Technorati Tags: charity, running, rest

I behaved well in Dublin

ORN: 3 miles in a pathetic 35:27.

Just to have answered my alarm, risen from bed, and gone to run in Dublin, Ohio, after the night of fish-and-chips and stout that I had Friday night was a major victory. I'm not too disappointed by the speed at which I finished. I finished, and some days that enough.

The Irish festival was a rockin' good time. I participated in what may possibly have been a Guinness Book of World Records event -- the most people dancing a jig at the same time. Last night, with a belly full of Japanese steak, rice, Woodchuck cider, and one or two fried pickles, I danced a jig for five minutes with my four year old on my shoulders.

If ever there was a testament to my fitness level, it was that.

I hope to get out there and do my five mile long run today, but if not, I'm content. I'm pretty worn out.

Cross-training on the Licking

ORN: Nada

I did my duty and packed my running gear for the family outing we enjoyed this weekend on the banks of the majestic Licking River, just south of Cincinnati. Before I say anything else, I must say this: I was nearly having brain spasms coming up with sick jokes regarding the Licking River. So many juvenile puns and gags flooded my mental RAM that I spent most of the weekend in a dork fugue state. I kept 98% of them to myself, and as a consequence, I am still happily married. But the effort was quite taxing. My right eyelid has not yet stopped twitching.

The short version of this post is that I didn't run a step this weekend. Read something else if that's all you care about. I'm calling this weekend a cross-training, core-development workshop.

I thought I might run Friday night, but there was too much to do what with unpacking the car and getting settled into our cabin. Then, I thought I would run early on Saturday morning, before everyone crawled out of bed. Unfortunately, Little One, in her excitement, didn't get to bed before midnight, and the Most Uncomfortable Futon Ever prevented me from sleeping well. I chose to sleep in. Saturday came and went with lots and lots of rowing against the current. We rowed our canoe upstream for a few hours, swam a little, and rowed back downstream.

On Sunday, I didn't even pretend like I was going to run. Little One [four years of age] kept us up until late with wiggles and impatience, and at some point I got hooked watching MythBusters on cable. After eating breakfast and loading up the car, we rowed out farther and swam even more. My shoulders and back feel like I did something strenuous, to be certain. Six-plus hours of rowing seems to have been a good workout.

Sunday night, once we were home, the car unpacked, I fancied I might run again. However, the Imp of the Perverse persuaded me to go buy some Mike's Hard Lemonade. Wife and I imbibed and watched some of our backlogged recordings of "That 70s Show" and ate popcorn.

I'll have to get on track this week.




Technorati Tags: cross training, canoeing, licking

Places to run: The Charles River Esplanade

One of the most beautiful places in which I have ever run was Boston's Esplanade along the Charles River. At least one lifetime and several career changes ago, I was a midshipman in Boston University's Navy ROTC. I fancied that I would be a great Marine officer. I was a retard back in them days. There's a long story about why I never made it to the Marine Corps or into the officer ranks of the Naval service. Buy me a beer sometime, and I will tell you all about it.

One of the things that turned me off about life as a pretend Marine was the whole "getting up and running like a maniac" business of which Marines are quite fond. Across a walkway, near NROTC headquarters on the BU campus, was an exercise area on the Esplanade that we called "The Torture Chamber," and three times a week, we would all meet there at 5:30 or so in the morning to work out together. The exercise area had all these pull up bars, sit up stations, and other wood-and-steel contraptions for doing calisthenics. We'd destroy ourselves on those things as well as doing the typical Marine calisthenic routines in formation you see in boot camp movies. Then we'd go run.

Don't get me wrong. I have never liked running, but running along the Esplanade in the morning as the sun is rising over the city [and you get a magnificent view of the skyline reflected in the water of the Charles if everything lines up right] was spectacular. Usually, I was too busy whimpering from the 30 minutes of push ups and pull ups to appreciate it at the time. But nothing in my life at that time was as beautiful as running along, watching the ducks and geese, the sailboats, and the rowing crews from BU, Harvard, and MIT as morning broke over the city.

It sucked in the winter when it was below freezing and dark. But in the spring and summer, it was like a dream.

We had three primary routes:

1. Our basic route took us three miles out to the Hatch Shell [an amphitheater on the river] and back. That was typically the route we took when we did our Marine Physical Fitness Tests.
2. When we wanted a change of scenery, we ran out to the Longfellow Bridge, ran across the Cambridge side of the river back to the Mass. Ave Bridge, and ran back. Running across the Longfellow was fun back then because you could count your Smoots. There was this MIT guy back in the good old days named Smoot, and college kids being what they are, they measured the length of the bridge in Smoots by laying the poor guy end to end and marking it off. Maybe it's still there.
3. When our leaders were feeling especially sadistic, they'd have us run up all the way to the Science Museum, across the river, and then back to the Mass. Ave. Bridge.

After these runs, we'd usually go to one of the dorms for some greasy breakfast.

Anyway, if you happen to be in Boston, I strongly encourage checking it out.

Tags: running, jogging, vacation, where to run

on the road

I'm travelling this week, so I am at the mercy of my locale.  Fortunately, I am at the Oak Brook Doubletree near Chicago, which has a great fitness center, unlike some hotels I could mention [Fairfield Inn, Irving, TX] with the broom closets filled with rusting, Soviet-made treadmills probably used by the KGB to make dissidents talk.  This hotel's fitness center has huge plasma TV screens, a view of the pool, several quality treadmills, weights, and lots of space.  Surprising how much difference some elbow room makes.

Anyway, on Monday I did a fairly meat-and-potatoes 3 mile jog.  Last night I did 12x400 intervals, which sucked, but not as much as it could have.  I didn't run as fast as I could have.  Next time, I will really jack up the speed.  This was my first interval workout since high school track, though I think we only did fartleks.  I am amazed that my legs don't hurt.  They aren't that uncomfortable at all.

The biggest news is that I have new shoes.  My old Nike Pegasuses were nearly treadless, and my big toes were digging holes in the uppers.  I have a new pair of Nikes, Air Structure Triax IX.  What's more, my local running store decided that I am slightly flat-footed and suggested an arch support insert.  My gods!  What a difference!  My feet don't hurt anymore!  The plantar fasciitis is largely gone, unless I am not wearing shoes.  Last night during my intervals I felt a little twinge down there, but nothing compared to the pain I was feeling.  I'm quite happy now.  The shoes + inserts are really making a difference.

Tonight, I will probably do an easy run.  Maybe I will go a little longer.