Sunday 022810

Calf felt a little better today. Got out for an easy 11. Never pushed it, just continuing to evaluate the calf. Still feels a little bruised in there but it is clearly getting a bit better, just not super quickly. I'd like to think that it would be at full strength by mid to late next week. I thought I'd hit the BHS track, just to keep it easy, level (well, mostly) and maybe even get a fixed HR readout, but the track was locked up tight as a drum. First time I ever saw that. Did see banners up though for something the kids might want to do this summer.

Half way through this run, I noticed I had quite the outfit on. Skins from Lucho, Pikes Peak Marathon jacket, a pair of gloves that were a gift from wife, the Garmin that was a gift from my mother in law, and a new pair of Brooks that I had purchased recently from an Olympian (pictured with another running legend).

When I got these shoes from Mr Culpepper, he greeted me in his typical manner: friendly, and with two of his boys in tow. JZ was with me and he has been pretty atuned to the Olympics. I turned to JZ and mentioned that this guy had been on two Olympic teams. JZ looked at him wide eyed and said, "whoa!" Yeah, running can have its sports heroes too.

Evening - considered going out for a full moon run but the snow began to fly - so I went with the treadmill instead. 4 miles easy, 5 percent grade. This four miles was just for the stupid satisfaction of getting 300 miles on the month. 50 miles on the week, 300 on February, and 655 on the year. About 480 minutes of running on the week, plus the time on the bike. Year minutes are now 5446. Week was obviously a mess, down week given the calf.

Saturday 022810

There are definitely some hints of spring in the air. Birds chirpin', buds on some of the early trees begining to show up. Any ruminations I had of sitting on the back porch and resting, were overcome with a desire to get out and enjoy this weather. I had an invites to meet Scott and Nick over at Chautauqua, or Lucho and Bob in the mountains, but I decided to play it conservative versus setting up for a possible setback with the calf.

The calf felt minorly better. Of course, I had hoped that it would magically feel 100 percent better but it had only progressed a little since Friday. It is often hard for me to evaluate how a body part feels when coming back from an injury. Simply, because I am thinking about it, I think I feel crud that I would not normally worry about. How's the calf now? How about now? Was that a twinge? Would I normally be concerned about that? Wow, look at that bird. Wait, what about my calf? Anyway, I jogged easy on it for seven. At the tail end of this run, it did begin to fatigue and cramp slightly. It is coming around, it is just going to take a bit.

In the evening, while slicing up some avocado, I put a knife into the palm of my hand. No biggie at first but then I got a little worried: there was little to no pain in my hand, but a dull ache all the way up my arm and into my elbow. It worked out over an hour, but damn.

We did dinner with some friends, and I was inevitably asked what my next race would be. I really don't know. In part, this is because of this current calf thing, but I am still not sure if I am doing Pikes or Leadville this summer (if I am capable and blessed to do either). I am about 90 percent sure at this point however, that I will be making a trip to the Grand Canyon in April (same weekend as the Boston Marathon) for a fun run of the R2R2R.

Friday 022610

The calf was probably 50 percent better than yesterday. I could have run today.  But I chose not too.  Well, mostly.  I sniffed it out a bit with a easy 10 minute jog with the dog (I tried to get the kids to jog with me but they were not so interested today).  Anyway, the calf is quite a bit better.  But I still may take another day or two off it, and at best definitely keeping it pretty light on it.  Had tentative plans to run with FastEddy tomorrow, but I will have to scratch on that.

Anyway, I recall recently telling someone who was dealing with an injury to be chill – as they were fit.  And if they needed something to  do, they should do core until they puke.   (Photo from the Incline Club with its founding father in the position of honor).

Brilliant.  These words have a way of sitting in the back of your head, worming their way to the front of your skull when you face similar conditions.  Like today, as I was not running.

I ain’t going to lie.  I have not been doing crap for cross training, core, stretching, calisthenics, etc.  Nope.  I have been running.  I’d rather be running than doing that stuff.  And when done running, heading for a brew (this time of the year).  But today, I was not running. 

I worked from home in the afternoon, and thought I should have hit the office instead to get the bike…  Nah … So core it was.  Push ups, planks, crunchs, lifts, myrtle, blah, blah, blah.   I did not puke, but I did do well or last long, and I had that woosey “aw crap, really?” feeling you get in your arms, legs, and hips after a good go of core for … well, a period a lot less of what it should have been.  Too embarrassed to post.

Hmm, maybe the running gods decided I needed to focus on core, struck up a voodoo doll of my fine figure and put a needle in my right calf.  By setting me back, perhaps they forced me to see a weakness I really need to work on?  Either that or I need a big dose of testemaxzzz.

More seriously … I need to incorporate this crap into my life a lot more so that it is a habit.  I have made it a habit that it is not.  Plus apparently this guy is doing a hundred push ups a day.

Hang nine and live it.  If you ain’t livin’ then yer dyin’ …

Thursday 022510

I woke up this AM with my right calf feeling like it had taken a firm kick.   Obviously, I am not stoked of being sent to the sidelines with running here for a bit, but it is manageable.  Stuff happens.

I have been without PC for a few days, but that was corrected today.  Might take me a bit to get back to speed on a couple of things though …

Did not run today but instead hit the recumbent stat bike in the gym.  This did not stress the calf, and so I got something in, while zoning out to some Olympics coverage, and dialing up my computer.  90 minutes.  My arse hurt when I was done.  The biking seemed to loosen the calf up a bit, but it was still tight into the evening.

An interesting account of the NY Empire State Building Stair Climb

Wednesday 022410

AM - jogging with TZ and LH. 3 miles.

PM - got home from work, and after a quick bite, and getting the family to bed - I laced up and headed out. It was near 8 PM (the family hit the rack early as they are fighting colds) as I headed out. Not a big deal in the daylight of June, and so it should not be in the dark of February. Just settled into an easy pace, looking more to unwind from a day of work. Thought I get out for two hours of meditation in but about six miles in my right calf got really tight and I slowed significantly. Curtailed the run, got home with 10 miles, and concerns about the calf. A bit odd because I usually encounter more issues in the left (gimp foot) calf ... and I can't tell (yet), if it is one of those things where I will need to take some time off or if it will just loosen up in a day. Ah, better in February than June I guess

Tuesday 022410

Last night I got into a fight with Don Julio. I thoght I won. Then I woke up this AM and I could tell I had lost. And I lost a few bucks in a poker game too.

Six miles easy at lunch with SM at work. Ugh.

Considered getting out in the evening but opted for an early sack out instead.

Monday 022210

AM - time with TZ in the AM, plus 2 miles of jogging. Cold and fresh snow. I must say the frost on TZ's hair in the morning (when cold like this) is much more attractive than when it freezes up my snot on my beard (which is now gone).

PM - 9 miles easy. AHR was probably 140. I say probably because I have not hooked up my watch to my laptop with all my Garmin data on it - because that laptop has crapped out. Not stoked. I am surprised a bit at how reliant I have become on this watch - wanting to know paces, HR, and distances covered (even if they are very slow and easy) ... it has become important to me, but in a context of understanding my body needs to appropriately dictate what I do. I'd call it balance, but I definitely feeling a bit of duhka when I don't get the full features of the watch. Whatever - in any case, I gladly took it easy because the legs were not feeling bad, but I could tell they were a bit tired from the last couple of days load.

Sunday 022110

More snow. It has been snowing for at least 48 hours straight, but it is really fine, and low accumulation. We have maybe 3 or 4 inches. In any case, I elected to go with the mill this AM to get something a bit more controlled. Within the first half mile, I could tell I was feeling pretty decent and so slowly upped the pace. The first mile was 8:34. I evened with an average of 7 minute pace at 7.5 miles, and finished 13 in 87:12 - again feeling pretty controlled, and never over the top (HR never went over 168) - so was hitting a lot of low mid sixes in the latter half.

Decent week: 90 miles on seven days over 10 runs. Slow long run yesterday but I got the work in. Today was more of the classic building threshold run versus a tempo, but no matter - I felt good to get it the day post a long run (no major fatigue from that). Good work mid week with some good speed intervals (albeit on the mill with this weather). No doubt the hardest stuff for me right now was the hill intervals on the mill at the higher grade. They left me a bit worked in the calves.

February is 250 miles, year is 609 miles. Week is 743 minutes, year is 4996 minutes.

Saturday 022010

We got word that we got a permit to float the San Juan this summer – so that is on the agenda.  More to come, very excited about that.

… but floating on a hot summer day in the desert is a world away right now.  It was cold and snowy here again today.  18 miles, very easy, very slow.  Good amount of it on the Big Dry Creek trail, and towards the end I was getting a bit fatigued with all the “snow turning” of the feet, etc.

Friday 021910

AM  - easy five plus time with TZ

Should cross country be an Olympic sport?

PM – easy romp in the snow – with flakes falling.  9 miles.

Thursday 021810

The second run got away from me yesterday … work.  Up early this AM, and got in 10 easy in the dark.

PM – snow was blowing good by the mid afternoon.  Did the nearly the same workout as 2 weeks ago.  Mile warm up, then six by four minutes on, 2 minutes rest (versus three) and a touch faster (2x6.1, 2x6.2, 2x6.3).  Again, little lungs in this workout, all legs … and the head.   Again, each one felt physically a bit easier but on 3 and 4 I was a little mentally weak and had to employ a tactic or two to get through it.  I felt great after the workout, but an hour later – getting up from my desk I felt a little wobbly legged.

 

Had to grin at this Scott J’s post … he is kicking around the thought of some workouts that seem nutty on paper … and they are probably more a test of your mind than the body.

KW wrote up some “secrets to training,” and found this enjoyable.  It came on the tail of reading this piece by the current czar of Green Mountain.  They are both speaking to a training philosophy, with a good deal of overlap (our bodies are really not that different).  (post script add – also listening to this podcast re: aerobic training). Generally, I agree with what they both say … but I’d add this:  you got to enjoy-believe in what you are doing.  Otherwise, you won’t do it.  This manifests itself in different ways … hundred mile weeks for some, constant trips up Green for others, less miles and more intensity for others.   Of course, an issue in this is that what you believe in might be fun, and what you enjoy – but it may not be best for your most efficient development (and hence subsequent performances).  But hell, if you are enjoying yourself, moving like a good animal, and not hurting anyone, who cares?

Wednesday 021710

AM – easy with TZ and LH.  Four miles.

Good read re: Ed Whitlock …

Whitlock says. "I go out jogging. It's not fast running, just that I do it for a long time. I don't follow what typical coaches say about serious runners. No physios, ice baths, massages, tempo runs, heart rate monitors. I have no strong objection to any of that, but I'm not sufficiently organized or ambitious to do all the things you're supposed to do if you're serious. The more time you spend fiddlediddling with this and that, the less time there is to run or waste time in other ways."Whitlock also has a philosophical reason for stripping running to its essentials. "Running should be a pastime," he says. "All sports should be a pastime. There shouldn't be all this professional stuff. I believe that Paula Radcliffe is drug-free, but I do think she pushes the envelope of being a professional runner to the extreme. I don't mean to single her out, but she's living an artificial existence. She's always away from home or sleeping in an altitude chamber. She has this entourage of people constantly around her poking and prodding. That's so far away from what I do and how I would want to live. Monomania leads to terrible things.”

Interview with Goucher, as he attempts a “come back.” The longevity of a runner, and especially a male runner, is five or six years greater than it was before. Case in point is Bernard Lagat. He’s older than me. Meb Keflezighi was a huge inspiration to me last year, watching him win New York. Meb and I are the same age.

Tuesday 021610

Found out about this in the comments yesterday – a sad car accident death post the RedHot race – Jenna Gruben.

AM – out with TZ in the teen like temps.  No snotsicles today as I rid myself of the beard yesterday.  Got tired of having food and snot suspended in it a half inch away from my face and not know it was there.  TZ is upping the amount of time she is running.  Four miles easy.

PM – Got out for some easy miles with PM and JG at work.  Added on a couple more with SM.  10 miles.  Today’s run was a recovery run.  I know that Brandon and I have been kicking around the TSS and training load stuff, but there are some days I don’t worry about that either.  Yesterday’s workout of 11 miles was a good one – I could feel the stiffness in my legs today.  Training stress score of that yesterday was a 181.  Today’s two run’s however add to 212.  My nickel – yesterday was much more stressful.

Monday 021510

PM mill.  3 mile warm up then 6 x 3 minutes on 2 minutes off.  3 minutes were at 5k effort – starting at 10.9 for the first two, then 11.0 for the next 2 and then 11.1 and 11.2.  2 minutes were at 8 min pace.  Finished off with a 3 mile warm down for a total of 11.



Forget tris and ultras … go do a quad.

Sunday 021410

10 miles at altitude (greater than 10k feet), with a fair amount of climbing (over a thousand feet).  Hilly, chilly, snowy. (pix below).

70 miles on the week, over 8 runs, on six days.  Messed up week for training, but I salvaged something out of it.  Got a decent treadmill workout, and a fair long run.  I need to get back to do some strides for some turnover.   570 minutes on the week.  February is 160 miles, and year is 519 miles and 4223 minutes.  

     

Some pix from the afternoon …


Redhot results are up.

Saturday 021310

10 miles plus some time with TZ.  All easy.

Now sitting at 10k plus feet with a brew, the Olympics in the background (still a sucker for this stuff – even though I look at the winter stuff as more of a freak show than the summer stuff), and looking for Redhot and XC results.  The snow is flying good up here, and I was kicking in a t-shirt down in Broomfield. 

Congrats to Justin for getting a 5k PR.

1621 – based on some twitter feed stuff, looks like Meltzer won the Redhot 50k in 4:19.  Looks like Boulder local John Tribbia won the 33k.

16441 Results from XC are up … a write up here, and CO locals by JM here.

I told myself I was going to be done with the barefoot running thing, but this is too good to not cross post.

Friday 021210

This week has turned, so far, into one of those weeks where my running has been, let’s say challenged.  Work, family – the cup sometimes gets to full for me to manage well getting in the workouts and the mileage that I want.  So sure, I could have got home at 9 last night and banged out some more miles – but I will confess after the full day, heading out into the dark and cold it not the most appealing thing.  Well, at least it is less appealing than the comfort of bed. 

No matter … I chalk this up (like you can do for anything in training) as a short term issue, and probably better in the grand scheme of things … a periodic down week is not a bad thing and probably an effective way to bounce back a bit for better, greater training the future. 

We’ll see.

Anyway, I think I updated my blog feed list to the right – reflecting a fair number of the blogs I read related to running (and other odd topics).  If I missed you (very likely as there are few hundred feeds), drop me a note.

Big ticket this weekend is:  Wolfganner's race.

After a week of work being relatively more busy, I got a shot of light – an open window.  On some days, I “dick” around getting to the run – meaning a delay, take my time lacing up, going to the bathroom, synching the IPOD, getting the watch going, etc.  But today, I was eager and when a meeting ended earlier, I was quickly changed.  In minutes – I was on the roads.  I felt the need to capitalize on the time I had – not sure if I will get it this weekend and decided to turn this into the longer run for the week (although not as long as some of the recent weeks).  17 miles later I got back to the office – feeling great.  It was a run that ramped up nicely and without ever going over the top – started at 8 minute pace and ended up averaging 7:20.

Thursday 021110

A new 100 in Colorado … in July.  Hmmm.

Met up with JM and BF at IgniteBoulder.  It was good seeing those guys, as it has been a bit – and talking about their upcoming races, and how their current training is going definitely sparked me up a bit.  Both of these guys have been improving really nicely over the last two years, and it is fun to see that.  That and they floated me the ticket for the show, so I got out on the cheap.  Mock did note however that I look “old” with all this hair and so I am hoping that he gets to see the back of it in a race before I cut it.

AM – 7 miles, plus time with KZ and TZ jogging

Wednesday 021010

Slept hard last night.  Had thoughts of getting up crazy early (like 4) to get up and get a mid-longer easy run in, but took the sleep instead.  Headed out the door around 6 with TZ and got in some time jogging / walking with her … 2.5 miles of running easy.  Low teens for temps, but a great sunrise. 

Stumbled across this, which includes some classic pictures of the Cog Railway on Pikes, including this one, described as: was postmarked 1912. It pictures the Pike's Peak cog road steam engine with a tilted chassis.  Pretty cool.

PM – tight again on time today because of work … 8.5 miles, easy.  Felt great to start but unraveled into feeling sort of blah.  No biggie – this run was more for a clearing of my head than feeling good and getting after anything in terms of a workout.

This week is beginning to smell like it might be a tough one for mileage.  Oh well.

In the evening got out with JM and BF at IgniteBoulder.  Fun stuff.  If one comes to your town, you should consider checking it out.

Tuesday 020910

This site is pretty sure to be added to my blog roll … Pre'sMustache

AM – not a huge fan of AM workouts (like some) but I do enjoy getting it done with for the day.  It takes me about 20-30 minutes to get going … well, at least to a point where I feel I can get going.  I can force it more quickly, but I enjoy a cup of coffee, reading an article or two, and letting the legs wake up before rolling.  This morning, with icy roads, and 10 degree temps, and the desire to roll a bit, I opted to roll right to my garage.  2 mile warm up, then five miles tempo, then 2 mile warm down.  Felt good.  Moved a bit above tempo range for the last mile or so just for fun – but nothing crazy.  8:48, 7:36, 6:18, 6:16, 6:14, 6:05, 5:49, 7:10, 7:24. with HR averages per mile below.



RedHot 50k this weekend and Nick has a preview up on RunColo.  I am pulling for the Wolfman on this one.

PM – easy six on the mill.  Easy. Easy.  Easy.  Slow.  AHR 145

Monday 020810

Good snow blowing here, and took advantage by sleeping in (to catch up a bit).   Took the day off from the run – work was just one of those days, followed by an evening with the Scouts – and not a strong desire to deal with the mill in the later evening hours.

Post of the day … Bill W does that crazy stuff again.

Some trails closed in north Boulder due to a fatal plane crash.

Greg C won the RR100.  Neat to read of his win, but how it was a struggle.

Quote of the weekend … “Data ruins a good story.”

Brandon posted how he is tracking some measures out of TrainingPeaks related to training stress.  This seems to be pretty regularly used by tri-folks, less by runners.  I have been tracking this off Sportstracks for some time.  It is, like any measure, is not a perfect measure, but is another part of the dashboard of things I look at to consider how training and progress is going …



Basically, I use this measure (along with work out results like HR and time, mileage, how I feel) to look at overall training load over time.  The shortest way I can describe this is like this … the bars on the bottom reflect your effort for any given day (as measured as a product of HR work in zones against periods of time).  The red line is a rolling sum of those over the last seven days, and hence represent your fatigue.  The blue line represents a rolling sum of those over the last 21 days and should represent your fitness (how you have absorbed the training).  Lots of inferences can be made on this – particularly as you get towards taper (I think).

Sunday 020710

Holy crap did I feel like a bag of poop today.  Not because of yesterday’s run – but rather because of my late night antics curtailing appropriate rest.  I got three hours of sleep last night / this AM and I felt it all day – but mostly as a fuzziness in my head.  My legs however felt great.  So I went and got nine.  I knew nine would give me 90, and all arguments aside about not chasing numbers … I was too tired to fight with myself not to get it.  So I got it.  I started super easy, feeling pretty sorry for myself – telling myself how tired I was.  I got bored with my own excuses however and decided to up the pace a touch, and it felt good.  I have observed the phenomenon quite a bit lately.  For example on group runs, when I get there early, I will head out for some extra credit at 9 or 10 minute pace.  During this, I am telling myself how much I feel like crap.  I then join the group and I start running 7-7:30s and it feels fine (and the HR is not going crazy). 

90 miles on the week, over 11 runs.  Decent tempo at the front of the week (Tues), and a fair intro back to steeper stuff on the mill (Thurs).  Long run was the longest in quite a while.  Debating how much to dance with this distance week in and week out versus periodically going mid long at a slightly faster pace.  720 minutes.   February is 90 miles, and year is 449 miles and 3653 minutes. 

But for now, I need to get some sleep to get back on track.

Breck Ice Sculptures

  Got up and saw the ice sculptures in Breck with the kiddos. 

       

Roger Clyne and the Hickman Dalton Gang

Last night we trekked up to Fort Collins Road 34 to check out Roger Clyne solo, but in collaboration with the Hickman – Dalton gang.  Johnny Hickman is the guitarist for Cracker, and Jim Dalton is the guitarist for the Peacemakers and the front man for the Railbenders.

No secret on this blog that I am a fan of RCPM, but I was not sure what I was in store for here as it was an all acoustic set.  I am not a big fan of the “unplugged” stuff typically.

Road 34 is a … bar … a tavern … and a bicycle shop.  Seriously.  So consider if you went your local bike shop, had a beer, some nachos, and then caught a live music act.  You get the picture.  Good brews here too as several flavors of Odells were on tap.

All I can say is this might have been the best concert I have ever been too.  After we caught a bite our table was transformed into the place where they were selling goods and merchandise.  We then shoulder to shoulder in a room with 100 folks all singing together, jumping to good old rock and roll music, watching these guys have fun individually, pairing up and then going together as a trio – and loving it.  Given the size of the venue, we were all nearly on top of these guys, and it really had more of a feel of a few dudes inviting people over to their garage to party it up (rather than a concert).  They exhausted their set lists (great stuff) but everyone yelled for more and they kept doing encores (as the crowd fed them shots of bourbon and tequila – pic above is a subset of the shot glasses that were all over the stage) until they begged “we are running out of songs that all three of us know!”  On one encore, Hickman looked at me as he came to the stage and said, “what song?”  I said, “Teenage Wasteland” (which is really The Who’s Baba O’Reilly) and his eyes lit up - “yeah! (they did not play it though because I don’t think Jim knew it).  They started one off jams, including the Bee Gees “Staying Alive” (hilarious and awesome – particularly when Johnny said, “Barry Gibb ain’t got shit on me!”), Johnny Cash tunes, Tom Petty riffs, and Blue Oyster Cult.  My voice is raw today from singing until nearly 2 in the morning.  Awesome and all for only 20 bucks ticket.

At show’s end Roger came out into the crowd and thanked folks.  I gave him a hoarse “great show” in return.  I was a bit embarrassed as a woman next him started begging him to play a particular song because he had always played in every concert she had ever seen of him.  He smiled sadly and gave a hug.

Saturday 020610

AM – did not feel so hot, but laced ‘em up and headed out, unsure of what it would become – but with the goal of a long run.  My stomach was a bit bouncy, and I had some stiffness in my calves from Thursday.  After a dozen, I stopped in at the office (some activity there today – so a short break, and a quick bite).  Then headed back home for another nine.  The second half of all this running was better than the first because I loosened up.  21 miles on the day – all very very easy and slow.  Felt better after the run, as it worked out kinks, etc.

Off to check out some RC tonight … so it will be a late night.  Tomorrow may be pretty light on the training.

Trimmed down to the goatee as per TZ’s request.

Friday 020510

AM – easy four miles.

At least two ultra lotteries tomorrow … timely article on shifting how ultra lotteries could coordinate.

Nolan Shaheed just ran a sub five mile at the age of 60.  THAT IS SICK.

PM  - 11 miles.  Picked up some new PI shoes for testing, so did a circuit around Louisville.  Definitely a little sore in the calves from yesterday’s run.  AHR = 146, 7:50 pace.  Had some stomach issues  but nothing too bad.  See … there is this guy at my work who brings in this home made salsa on Friday’s.  This stuff is so good, I am convinced there must be crack cocaine in it.  So I end up eating this stuff – as it is so damn good … but the garlic in it (along with the chips that I must consume with it) leaves my stomach feeling like post WWII London. 

Thursday 020410

AM – TZ and I got out in the early morning dark and snow for some jogging / walking.  Tacked on and put the total running miles at 6.5 miles. 

TZ is doing some light running work a couple of times a week.  She has a knee that is a bit tweaked from soccer, so right now, running with is just very easy, on / off stuff – just to build up basic structural strength.  So her running right now is less about aerobic development, but instead about carefully getting the structures in place to allow that later.  She had to blow her nose during the run, and asked if she could borrow my hat since neither of us brought a hankie.

Forgot to mention … due to  the fact that food was getting embedded in the beard that I had no idea about … the beard got trimmed to normal allowable limits earlier this week. 

PM run – Decided to do a hill workout with a twist, and get after a bit more vertical.  Hit the mill.  2 mile warm up then 6 by four minutes at 12% grade, with 3 minutes recovery.  First two were at 6 mph, then 2 at 6.1, then one at 6.2 and one at 6.3.  Not zippy but got the HR up into a good working area (low 170s) and was working the legs in a manner I have not hit on as much recently.   These were not super difficult, but the challenge was more in the legs than the lungs.



In a weird way, they almost seemed to get easier.  I think I was getting fired up about getting my shoes back.  8.5 miles total.

Wednesday 020310

Greg C asks a fair question about Born to Run author McDougal’s investigations … A bit of Chris if you do not know him.  Pete Magill gets into the mix as well with the “Barefoot Professor.” 

Crazy day at work (knew it coming in) and so only got out for a very short stretch.  7 miles easy.  Mentally fried from work, and so while I needed the run to recharge a bit, I was cooked.

Post script – I think I have given this enough play on the blog.  Clearly the whole thing is getting a lot of play in the interwebs.  Short of it for me is this:  however you run, exercise – great.  If barefoot running gets more people moving and exercising -  I am for it.  That said, if you are happy with shoes – amen.

Tuesday 020210

In the arena of “go up” silliness, the Empire State Building run up results have been posted.  Dold wins for the fifth time, USMRT 09 member Byrne was the top American male (third overall).  Mountain vet, Moon from New Zealand was the top woman.  Article …

Rick moved

I could tell that I was feeling on when I woke up.  All runners know this feeling at some point.  You can wake up and feel off … but there are days when you know, for whatever reason you are ready to roll.  Legs felt light and ready.  Sure, there was still some fatigue from the weekend load in there, but it was blanketed with a feeling of strength.  In the AM I got out for a 3 mile jog/walk with TZ, and then tacked on a real easy 2 miles.

Mid day, under beautiful weather, I got back outdoors for a progression run (versus the mill stuff I have been doing), ala the same flavor as last month.  I had to keep telling myself to hold back in the early miles, because it is equally as important for me to run this run progressively faster – not just faster overall.  Again, some of the run naturally lends to a faster second half because of the downhill nature of the second half, but I am okay with that for now.  Again, tried to treat this like a classic out and back, with the second half building to 10k+10/20 sec per mile effort – meaning I am not going over the top or straining ever (“good speed.”)  7:45, 7:27, 7:08, 7:00, 6:56, 6:49. 6:24. 6:11, 5:57, 5:37.  Felt great.  (What a difference 24 hours makes!).  Now – the biggest head game for me will be this:  don’t expect this every progression run.  I can see myself wanting to race this each time I go out on this route – note to self:  NOT NECESSARY.  Just chill …

I did a little post analysis between this run and the one from last month.  AHR a month ago was 164, and today was 162.  There is variance (but not a lot), from mile to mile on the HR effort (where some were higher this time, some were higher last time) … so it becomes a bit harder to correlate.

Monday 020110

I didn’t really catch onto this last night but in retrospect … I began to grump a bit, and I was eating the door off the fridge.  TZ looked at me and said, “hmm, maybe you ought to go to bed.”  I did but still had the idea today that I might get after a building – progression – tempo – threshold thing.  I got out and didn’t feel great but decided I’d give it the two mile rule before making a call.  Somewhere in that two miles it dawned on me that getting after it today was not going to go well (the strong winds out of the west may of helped), and that I might be feeling the load of the weekend a little bit.  Which is okay.  Changed plans and the route and went easy.  11 miles.

Listened to this decent podcast from Endurance Planet re: WS100… some slightly different insights there.

Think you are doing mileage?  Think again.  751 in a month?  Dang.