Saturday 123111

9 miles today.  Met Aaron, Bob, Tim, Rob & Laurie, and Amy over at the track for a prescribed work out 4 x 200, 5 x 1000, 4 x 200.  Going in, we all knew the wind would be pretty challenging.

After a short warm-up (about 1.7) we got to work.  I knew the wind was going to play havoc with times, so didn’t even look at the watch as I typically do for the quarter or 800 splits.  These times are pretty dang slow, even for me, but this is a training blog first and foremost:  a place where I record my training.  Not a place where I look to impress anyone … this is what I was today.

38, 40, 39, 38
3:42, 3:58, 3:55, 3:55, 3:53
38, 39, 38, 34

I think we all got out a bit fast on the first one, particularly the first quarter of that first one.  The crew gapped me, but then it seemed the amount they were pulling away slowed a lot more after the first lap.  First, third, and fifth had three straights into the wind, and second and fourth had two.  The 200s were started down wind, but you still caught some of it coming out of the curve on the end.  HR hit a high of 181 in the 200s (oddly) but 179 pretty regularly in the 1000s.

Looks like I started a bit quick, but for what it is worth, the efforts look pretty consistent.  And it appears that after the second one, I got into a bit more of a groove of consistency with these (although about 20 seconds slower per rep than last time).  The itty bitty bumps in the HR data show how rhythm was thrown off whenever you hit that back stretch.  That because a head down pump effort to maintain some sort of consistency with pace.  Of course, on the other side, it was smooth floating.  I kept the kilo interval rests to a minute – so a bit less than last time.

Again, probably not the best workout for me given the conditions, but I was mentally determined to get this done – even with the crap wind.  I guess I should not complain about the 25 mph gusts we were getting down here.  Apparently up in Fairplay there have been some gusts in excess of 100 mph. 

Still lacking a clear idea as to where I will go with training next but my current thinking is that I play in the 5k, 10k space for the next couple of months.  This means:

• I ought to make the weekly workouts focused on this goal!  That would mean sessions like today (or 6 x 800, or 8 x 400 or 4 x mile), and tempo runs (4-10 miles, or progressions like an out and back where pace increases) to advance fitness in that regard.  Those would be key sessions meaning I’d sacrifice other work to assure the best success in those. 
• I need to be religious and disciplined in getting these sessions done with maximum possible results.  This means lead up in the days ahead is focused on that.
• Alternatively, I could do hill work occasionally to substitute in (although a hill interval session would be of better value right now than a 50 minute hill tempo up Flagstaff).  
• Behind these workouts, I think strength training in the gym would be the second most important thing.  I think a goal here would be two days a week at the gym. 
• One diversion I see to all of this is a periodic (say every two or three weeks), I’d look to get in a long run (3 hours).  The goal of this would be to just keep me in touch with some of that longer distance stuff for some of the things I am thinking down the road.
• I don’t list maintenance miles or easy miles in that paragraph above.  I don’t because they are gonna happen anyway, and if I make them a priority, they will overrule the rest of the key elements.

Still ought to commit to an overpriced 5k though to help define all this.

I guess with it being the last day of the year, I am supposed to reflect on what was good, bad, etc (fwiw all the annual stats … over here, averaging 9.94 miles on the day for the year).  I don’t feel a strong inclination however to do that – probably in part because I feel I sort of do that here all the time, and tend to repeat myself anyway (in terms of running here folks).  Really – what is important - I am thankful for what ‘11 was for me in terms of running, and the relationships I built with it.  I hope I can continue to do that in the 0-1-2.  Be it on road or trail or treadmill or mountain or even on the couch with a cold one… live it. 

This guys posts are great but I might need Lucho to help translate it for my pea sized brain.

These photos are good for a laugh.

Don’t count this AMERICAN out for making OUR Olympic Marathon team.  I actually love how boring this video is.

Friday 123011

10 on the home trails.  Easy.
 

Continuing to enjoy the Lucho and Tawnee weekly podcast.  Items that resonated with me the most this week:  you have to do what you enjoy, and the discussion on back to back long runs (or not).

Great post by a guy I think we will see continue to make a big splash on the MUT circuit.

Colorado Runner mag December issue on line.

More stuff to read on the brain, and how V02 max may not matter.

Boulder will close parks, but not open space, overnight.  That said, “at the request of the City Council, the Open Space Board of Trustees has already been looking into closing open space overnight.”

Tomorrow, heading to Monarch for some track work.  This will probably be one where I need to disregard the output times, as there are 30mph winds forecasted.  Drop me a note, comment if you want the deets to join.

Next blog-ultra fad … shutting down your blog.

NY marathon is now 255 bones.  But – hey, they got people lining up to do it, so why not?  I bet they could charge 500 bucks and it would still sell out.

MUT porn of the day.

Typically my car smells like some sort of locker room.  Call it the outcome of housing my post run sweaty clothes on many a summer day.  And me sliding into those car seats post the run.  And since I contain large amounts of offensive gases, well … you get the idea.  The kids bought me for Christmas one of those Glade air freshener things for the car.  Needless to say, my car now smells like some sort of chemical flower bomb went off in it.  The kids are quite happy with the change.  I am still not sure.

Thursday 122911

Blocked by my work VPN, but otherwise subscribed.  I pick Brownie in this contest. 

Back in the flats of Broomstock.  We bolted down last night, and got through while Kenosha Pass was open (it was closed for a bit because of the winds).  After I dropped the family off at the house and unpacked a bit, I headed into the People’s Republic for Rob’s hosting of a viewing of Unbreakable.  The movie was good, but it was better to see a bunch of familiar faces.  Even though we all know how the movie turns out, it is still pretty amazing to see these guys roll out sub 7 minute pace after 90 miles (and recall that Nick C was pushing sub 6 against KJ). 

12 miles.  Decent winds out there.  Easy.  Felt good to start but a bit flat towards the end.

One guy who finds shorter runs to be more effective than longer ones.

Fast 1500 by a 50 year old.

More strength stuff I am kicking around.

Wednesday 122811

Fresh from a day off from yesterday, and eyeballing a track workout on Saturday, I was eager to work today.  Initially I considered doing some uphill repeats here, but at the last minute I felt compelled to do a sustained effort – or more importantly, one that I could not hide in with recoveries.

10 miles, 1310 feet of climbing, all above 10k feet in elevation, in 84 minutes.  Not impressive sounding but I was working, and occasionally, for the first time in a while too, I could taste a bit of iron on the back of the throat.  Miles ranged from 6:36 (4th) to 11:20 (8th).  I could keep the HR up pretty easily on the climbs, but was unable to push the legs enough to keep it on the downs.  Average was 167, high was 177 (not counting the incorrect typical readings in the start), and a low of 149.  Pretty cold, and the wind was blowing up that on some sections, I could feel the dirt hitting my face pretty good when I looked up (it was windy enough mid day that 285 was closed for over 40 miles in the area).

And a true eye chart that I love.

Not a ton of specific purpose to this workout.  Probably a touch too hard to be considered tempo, too far out to be consider appropriate altitude training, too slow for 5k stuff … but it was the first in a bit that I felt like I pushed up here for any significant length.  Like most my runs lately, probably more for my head than anything else.

Out of this found a nice little six mile loop route that I will lean on when pressed in the summer.

A couple of good articles (1, 2) on epigenetics.

Running in the dark back from Mosquito the other night, I was able to quell my concerns about big cats in the woods.  Although reading Joe’s latest did not help.

The last week has been a bit of whirlwind around family activities.  All good.  I have not reflected on, as many are apt to do this time of the year, on the “what went well, what didn’t” top ten list of the year in terms of running (or even what races I want to do).  TZ and I have been yapping quite a bit as to what is on our list for 2012, and it looks to be a pretty big year in the making.  More on that later.

Given the drop in mileage in the last week, I can let go of a breath and not get worked up over the 3650 goal.  I am sitting at 3598 at current for the year, and so I am confident that I am not going to get 52 miles in the next three days.  Mostly confident.  ;)

Tuesday 122711

Skiing all day at Copper.  My hips were screaming for the first few runs then loosened up.  No running today.  Had my excuses lined up:  I’s effing dark and cold and the wind is really blowing out there … and frankly I am trashed from the day.  Did some myrtle, and body weight bearing sort of work (squats, lunges).  Missing a day like this still messes with my head … but getting out to run 12 minute miles at altitude, in the snow, wind and cold … well, it ain’t going do a lot for me really.  I played on the elliptical for like four minutes at the in-laws but I just was not into it.

Monday 122611

Busy with the family up here in Fairplay most the day on the holiday break.  Got out in the later afternoon, and headed over to Mosquito Pass. The road was fairly clear until the bridge at the lower London Mine.  Did a fair amount of shallow post holing from there.  There were a few long slabs of ice where I was able to check my new Microspikes.  I will admit, it is weird coming down the ice and you are not going to fall – but all the history of your brain is screaming “WHAT ARE YOU DOING?”

Slow going for 8 miles up there.  Really cold and windy.  I had four layers on top, gloves, mitts, 2 layers on the legs, balaclava – and even working was having issue staying warm. Didn’t get started until 4 so I was in the dark in the finish.  The rising stars, and setting moon were epic.  Didn’t quite make it to the pass because it would have put up the alarms with me not getting back by my predetermined time.

Probably not the most effective day physically.  Huge mentally.
Looking north, and east – back down towards the up London Mine.

Sunday 122511

A HS team where the guys average 14:11 for 5k?  Sheesh.  That read has a lot of interesting stuff in it.

Snuck in 6 miles that felt horrible.  No surprise given the lack of sleep last night, ridiculous food and alcohol consumption in the last 24 hours, and the workouts yesterday.

Saturday 122411

I signed this petition.

Rec center treadmill, 6 miles with 6 x half a mile, quarter rest.  Started them at 10.8mph (5:33) and built a tenth of a mile on each (ended up at 5:15 pace).  New “high score” for max HR, 184.  Rest was around 8:30 pace.

The treadmills at the rec center are pretty cool.  There is a digital slider button on the display that you can just tap to get to the desired speed.  So rather than hit some toggle switch to go from 7mph (recovery) some 40 times to get to 11.x mph, you just tap that screen and bam it starts to roll up there.  The digital display of pace over the course of the run allows you to easily see how many intervals you have done as well (as I can sometimes lose count).

TZ was hyper concerned that I was going to freak people out at the rec center … sweat flying or that I blow my nose into a hat or something.  But nobody was offended as far as I could tell.

Did weight work as well, including squats, leg presses, hip work, bench, and some arm stuff.  Did the squats with the bar in front this time.  The workout and the gym workout left me pretty thrashed.

Friday 122311

Given the way Homie has been descending Green, I want to do a video like this – except of him.  Yeah, me and JV screaming, “HOLY MOTHER OF GOD!!  HOMIE JUST TOOK THAT TURN AND DESCENT LIKE HIS BRAIN IS DISCONNECTED FROM HIS BODY!  LOOK AT THAT SNOW FLYING OFF HIS TROUSERS!  GOOD GODDAMN HOMIE STAY ON YOUR FEET!  I AM GONNA HAVE ME A HEART ATTACK!!”

Post script – posted Saturday AM:

I did not get out for a run yesterday.  I was busy with a variety of activities throughout the day and did not really get a window for it until the evening.  When laced them up and headed out to the treadmill in garage in the early evening, I confirmed that the gerbil machine is indeed messed up.  The belt is loose or something, and this causes a skip in it even at low speeds.  I am going have to get in there and see if I can tighten it up or something – otherwise it is done (no sweat, it has served me very well over the years).  I started to bundle up to head out into the snow, but my motivation waned and instead, I … didn’t. 

My heading out for another “recovery” run in the crunch of the now frozen snow and ice seemed to be more of a self imposed act of habit than actually getting something accomplished physically.  The habit of 10 miles or so a day, or the exercising of the mental discipline required to do that,  is important to me – because the lack of habit allows all sorts of excuses otherwise.  So to me, there is a lot of value in getting out (or even in on a mill)  like that. 

And frankly, I measure discipline with a sum of miles on the week, the month and the year.  3650 in 2009, 4100 in 2010 and 3568 through yesterday on 2011 – and clearly an eye on 3650 for this year— a mere 82 more miles, representing a so-called landmark of 10 miles a day.  I lean on these numbers; often convincing myself that they are what is is minimally necessary to meet the inner goals I supposedly have. 

But the crack in the discipline today has been the on going ruminations I have been having about effective training.  I have mused on this topic here multiple time, but for a variety of reasons, those keystrokes haven’t translated into actions that gets me to do things differently in training.   My strength, that is consistency, has become my weakness.  My training is not varied enough in terms of miles from day to day or recovery.  I lean on that consistency to justify other behaviors:  I don’t need to cross train, or hit the gym or even worry about fueling/food.  There is obviously some element of truth to that, but I think I have exhausted it.  If you always do what you have always done, you will always get what you always got. 

The chase for miles for the sake of miles was ridiculously clear to me in last Saturday’s kilo session at Monarch.  While I probably ran near what my current fitness is, that workout was compromised by my attempting to catch up on miles a couple of days before.  I missed a run on Wednesday and so I did 23 on Thursday, and then 10 on Friday.  It compromised what I could do on Saturday on the track.  Looking at it, it might appear to be no big deal.  My performance on the track was probably not hugely off what I could do.  And heck it is December and so maybe it does not matter too much – or as much as it might say in May.  But since I exercise this sort of behavior consistently I am consistently  compromising those workouts.  And it is ultimately evidenced in performance.

It is ridiculously obvious to the outside observer.  Lucho even made a point of grinning at me in the second or third interval and asking how those miles felt on my legs – effectively cluing me into his knowledge of my stupidity (side note, I tried to “tag” him back by telling him a time goal he had for some race he was considering was something he would never realize … but he just laughed at me and called me ****er).

So, if there is one New Year’s resolution I am considering,… it is effective training.  Those two words however mean a lot of things.  Ultimately, it means having a GOAL in mind and then defining TRAINING to accomplish that goal.  Otherwise I am only EXERCISING.  And that is fine … it just means PERFORMANCE will be commensurate with that.  

Of course, what that GOAL is part of the issue for me as I want to do it all from a sub 17 5k to a sub 4:30 at PPM to a sub 20 hour 100.  On paper, it is easy to say I can do all those, but when I try to do all those things I am probably doing NONE of those things. 

So looking out the door last night, I wondered what I would accomplish with that run other than checking the box again.  The answer was not much.  So I didn’t go. 

I confess, I fear that because on any given run, you can ask that question:  what is this accomplishing and almost EVERY time if you REALLY think about it, the answer COULD be not much.  And you could talk yourself out of it.  As I did.   So I need to be careful with that slippery slope.   It does not mean not being consistent.  It means don’t be consistent for consistency’s sake.  It means having an objective to a workout.  It means realizing that I am not 25 anymore and doing the things that I need to do as a 42 year old (which is another way of saying that all those rules I think are necessary for everyone else but don’t apply to me – well, wake up because they do apply to me!).   It means it is okay to take a rest day.  It means cross training.  It means being conscious to what the hell I am doing with training and focusing appropriately.  It means that there will be times I have to get out and do that 10 miles in the ice, mud, snow and cold – but in a manner that makes sense versus chasing some contest of annual mileage that nobody cares about (except me).

So … like any New Year’s resolution, or declaration of starting something … it comes down to what happens next.  And then after that.  It gets proven out.  Or not.  Given my track record of stating this sort of thing over and over and over on this blog, I’d bet against me.

Thursday 122211

Justin is looking for a 5k to step up and be the one to host the state championship.

Apparently old fogies take in oxygen just as well, but there are variety of other reasons why we get slower.

AM – up early and over to the rec center.  Pretty good snow out there, so I hit the mill for some turnover work.  Quarter on, quarter off.  Did the quarters at goal 5k pace (5:21 for the first 5, then 5:18 for the next two, and then 5:15 for the last).  I probably could go quicker, but I am trying to be a bit cautious on the mill – as I can tend to over do it there.  6 miles.

The big drop in the middle of the set is where the coffee caught up and I stepped of the mill (but kept the watch/HR going) for a required bio break.  Apparently I hit 182 for a HR in this workout … which is a “new max” for me (while my max was 190 until a few years ago, I have not seen that in a long time, so I am reconsidering that number).  The rec center is pretty darn warm so I was soaked at the end of this, with sweat flying off my hands, etc.  Gets some looks as usual.  Hit the weights afterwards, doing some bench, squats, leg presses, extension and some arm work.  Enough to make me feel pretty gooey.

Most the morning was then spent shoveling the snow, and building this with JZ and some of his neighborhood buds.

   

Evening – very easy four miles in the cold and deep snow.  Listened to this … am I the only one was wincing while listening?

Wednesday 122111

Today’s highlight was catching these eagles at Stearns Lake on a hike with the family.

Other critters on the trail.
 

A atypical sighting of a train on the “spur” rail heading out of Broomstock up into Lafayette.  Yes, I am standing on the crossing.  Yes, I got out of the way.

10 miles easy easy.  Shortest day of the year … I am ready for the march towards longer ones.  And days like this:

Not a guy that gets fired up for a movie, but I confess – since this was a book I read when I was younger than my son, I am interested in this one.  It might be because alot of the scenery is similar to the video above … (apologies in advance for my geek moment)

Anyway, back to bitness … Enjoyed this article by Tony.  It got me for a minute, maybe two thinking about going heavy on the vertical for a bit, but then again – I probably I need to get out of one gear.

Dakota’s writing never fails to be a hoot.

Apparently some are readying for the Olympic Trials marathon by living in a cave underground.  Seriously.  I think this would be right up Lucho’s alley.  Particularly the part about the snake.  I’d embed the vid here but it looks to be a FB vid, and I don’t see a way to get the embed code.  Good stuff.

Stuff from Vigil on the taper (I dig this site).

It might be absolute idiocy for me to even stray into politics in a blog (as I am not anything close to smart there), but this is part of the reason why I don’t get into it too much:  it is a bunch of liars telling lies.

  Decided I was done with snot hanging just above my lip on runs, so I caved on the mo.  3 minutes apart on these shots.

Shocker – your GPS *might* be wrong.  Old guy moment here:  I was installing these buggers on military aircraft over 20 years ago.  The signal available for citizens was purposely jammed (called “selective availability) to be within +/- 100 feet at any point.  And these were BIG units.  The accuracy they have today is rather amazing to me.

Tuesday 122011

So the park closure I mentioned the other day (night) does not seem to be aimed or applicable to hikers, runners, etc. 

Peeked at the Bandera list today (on the far left).  Looks like quite a show down setting up next in Texas.  I like (locals) (in alphabetical order), Bowman, Clark(e), Mackey, and Schlarb.  At stake of course is a WS spot.  Not sure if Mackey would take it if he got one, and Clark already has his, so …

… went singing with the kids the other day – via Christmas Caroling.  We ended up a senior home.  Not a male in audience.  Nope.  All elderly ladies.  Not one man.  Sheesh.

Mid day – 12 miles, with 5k in there as a tempo.  Legs never really had it, but I refused to bag it (5:59, 6:04, 6:10, 45 for  a 18:58).   Not zippy, even for where I am at, but I had it in my head today that I have to take what I am given – versus waiting for everything to be perfect.  Chickening out, and just going easy means another day where I float around 8 minute (or slower pace), and that probably does not help much right now.   

Figured I’d be pretty slow after the flat feeling tempo – like in the 8s, but just sat steady at 7:30s. 

So today was definitely 5k thinking day.  At least it was to start.  The weather was nice enough.  But then I looked at my log and saw that I have 3548 miles on the year.   Hmmm … don’t chase the numbers, don’t chase the numbers … but it is only 112 miles to get 3650 (10 a day for the year) and there are 11 days left in the year.  Then again, the holidays will interfere a bit (which is okay).

Monday 121911

6 miles, dog jog.  Recovery day (needed) …  jogging with the dogs as the snow was starting to fly here lent well to such a day.

Apparently Viagra does not boost athletic performance at normal altitudes.  But it could at higher altitudes.  And (duh) with older men.

Yesterday I thought Rupp in the OT marathon was some gamemanship by Salazar.  But the more I think about it, the more I think his racing this distance could be absolute brilliance.

I confess … I get wrapped in the drama of running, racing, ultras and the like more than I ought to.  I talked with a couple of the guys about this on Saturday, and then I saw this timely post.  Along the lines of the content this guy used to post.  Good stuff.  Frankly, the less I pay attention to it … the better.  I guess I am better served if I am interested in it because someone I care about is impacted by it.

A very very long post on negative splitting in the marathon.  I need to re-read it to get it all, but it does question the rationale of the negative split as a way to accomplish your fastest time.  Also a timely article because it is assumed that you must negative split to get your best time at nearly all distance races above the 800 up to the marathon.  But folks don’t assume that for the half mile or the 100.  In fact, the opposite is assumed true.  FWIW, my 5k PR is a big positive split (out in about 4:50 for the first mile, finishing in 15:55).   Then again, my positive split at the Boulder 100 was pretty ridiculous.  And thankfully I have yet to positive split at the Pikes Marathon.

So my priformis/psoas issues might be because I sit at a desk too much.  But if I stand all the time, that could cause other problems.

KZ’s braces journey is expected to come to an end in the next few weeksor so.  Yippeee!

I got this over here.  A little cheesey but good.  The part about sleep (or skipping it) sort of hit me because I wrestle a bit with that one.

 

In an effort to maybe see how nutty I am in changing my thinking about what I want to do in terms of racing and how frequently that seems to change … I am thinking of posting here what the “thought of the day” is in regards to all that.  Today it was, drop mileage, 5k and nothing else.  Just work my ass off to get back under 17 minute shape.  Less mileage, more quality and strength work. 

We’ll see tomorrow … I will listen to this though.

Sunday 121811

AM – started out feeling pretty good and was running easy around 7:30 pace.  Then the sun came up and it was as if it got colder.  At least I got colder.  I started slowing down some and then was just ready to be done around 11 miles.  Of course I was still three miles from home.  Anyway, 80 on the week, about 11.5 hours again, a decent track workout in there, and some other strength work earlier on the week on the mill.  This 80 came on six days, and no surprise – I looked to chase the numbers a bit to get this 80.

Looking for the stories that come out of the Desert Solstice 24.   I think Jay Aldous is 50 something – and so a sub 14 100 is pretty damn amazing.  Looks like a woman won the whole thing outright.

Handy VDOT calculator.

Takes the stairs … it is apparently faster than the elevator anyway.

Not sure if this Rupp thing is legit.

This is coverage

Watching the live laps of the 24 hours desert solstice run.  Holy coverage.  Holy boring.    But I sort of dig it.  Nick P is easy to pick out in his trademark green shirt.

Saturday 121711

Lucho put up the track workout call, and I took the bait.  Coming into this workout, I thought I might have a slight chance at breaking 3:25 on all of these, but the warm up miles told  me otherwise.  23 miles a couple of days ago were still not clear of the legs.  In any case, Bob, who also joined us, made it clear:  “commit to complete the workout.”   

After a couple of 200 strides (38, 40), we got to work.  I was disappointed to see a 3:28 on the first, and even more disappointed to see a 3:32 on the second.  I didn’t close much better … 3:33, 3:36, 3:34.  Ugh.  That said, given my current 5k race pace is around 5:50 a mile, these 5:25 to 5:35 efforts should not be a surprise.  HR hit 181 on the third.  Rest was a little less than 90 seconds for me … in part because I would “jump” the start on the other guys (a weak ass tactic on my part to not get too buried on the first lap).  Closed out with four 200s that were pretty hard:  36, 35, 35, 35.

On whole I ought to be happy with this workout … it was faster than 5k pace for me, reflects where I am at, and I was able to do some good work a couple of days post a bigger mileage day.  Still, I can’t help but recall where the times for those 1000s I did today would be times for 1200s.  Eh.   Onward.  11 miles.  11.03 for those who think I don’t really track the mileage.

Best part of course was yapping with Bob, Tim, Mike and Rob.

Again, I see folks throwing out their race schedules for 2012, and I remain clearly undecided on almost any of that.  Days like this have me considering working my way into 5k, 10k shape and then picking a race when I am there.  Days in Fairplay have me considering running with a burro to Mosquito Pass.  Longer mornings in the cold have me thinking about Pikes and that new planned insanity in Steamboat.  I certainly can do them all, but (AGAIN) recognize that committing to everything could be a commitment to nothing.

Oh yeah – change of plans for me on Sunday.  No big hills, need to be done earlier …

Friday 121611

More ridiculousness out of the republic … a push to close OSMP in the evening hours.  What crap.

I don’t give too much to UROY considerations, but it sees that folks are thinking for the men it is either Mackey, Clark(e) or Wardian.  I could get really into it if there was a vertical beer mile winner take all event between them.  Or even better … an egg nog mile.

More old men endorsing clown shoes.  I confess, have never worn them but certainly considering a shot at them given the recommendations and these scarred feet.  That said, I am not ready to scar my wallet 170 bucks. 

These graphs are awesome.  I might like what 40 year old men talk about post race the best. 

Math can make you tired and a crappy runner.

Tomorrow, hitting Monarch for some strength work.   Looks to be shaping up to be 5 x a kilo on 5 minutes.  In other words, if you run your kilometer in 4 minutes, then you get one minute recovery.  If you run it in 3:30, you get 90 seconds recovery.  This sets up so that all doing the workout start at the same time.  Warmup will start 9:30.

Sunday I am looking to start out of Chautauqua for a jaunt up Green, maybe Bear … starting around 8AM.  Let me know if you want in to either of these.

Listened to part 2 of the Jonesy interview today.  10 easy miles.  Saw some bald eagles.

Five of the boys in JZ’s den, including him, earned their Arrow of Light award last night.

Thursday 121511

AM – 18 miles.  I did not get out yesterday (first goose egg in seven weeks?).  I had one of those days at work that just got rolling on a few fronts, got home late and then could not sum the motivation to head out into the evening dark and cold.  I reconciled that last night by telling myself I would get out this AM.  Cold, dark, but a big moon still.  Easy easy (AHR 140)

Good stuff from Justin on the other Nick.

Fun stuff.  All the graphs you need.

Thank goodness our safety is their priority.

I got this from JV a few days ago but just got to it today.  This is awesome.  The guy’s commentary makes these vids fun.  And crikey … a flipping 4:40 and change mile for a babby jogger mile?

I think when KZ was like 1 I did a baby jogger half mile after a doing a BRR 5k.  So here is what I remember about that.
1.)  I was pretty worked from the 5k (probably did a sub 17 that day and was pissed off about it).
2.)  We decided NOT to actually put kids in the baby jogger because there was a ton of concerned moms running TSA on us (before that existed).  Instead we put 25lb sandbags in the jogger.
3.)  There were like four dads in the event.
4.)  I stepped away from my jogger for a minute and unbeknownst to me, the other (older and more cagey) dads shoved another sandbag in my jogger.
5.)  We started and the other guys went HARD off the line and immediately (and by design) boxed me in and then slowed down.  Whenever I would try to break out or go around they would aggressively shove me back and in.  So we had quite a battle on our hands.
6.)  I was yelled at by a mom who did not know me – or that I was legitimately a father – on the first lap:  “BOO!  You suck!  This event is for real fathers!  Not guys who are not dads!”
7.)  I tried to pass on the inside as we came out of the 2nd curve on the first lap.  I got shove, and towards the in field.  This put up a gasp in the crowd from several people who thought we pushing real babies because my jogger nearly went ass over tea kettle.
8.)  We were getting to come through the first lap in like 80 something because of all these shenanigans.  Not fast, but not a total walk either, particularly after a 5k road race.  I could see how all this was gonna go down so I regroup quickly after the push into the infield and let it fly on the stretch from 300 to 400.  I could hear the other dads talking, “Here he comes!”  But then I swung hard and fast outside and sprinted by.  They tried to go with me, but I pushed really hard on this to get out and a lead and it work.  I probably did that 100 – total guess, but under 14 – which for me is very fast.  Especially pushing a jogger.
9.)  That said, these dads were still not gonna let me win this without a fight and so they kept coming.  So now we are in the bell lap and are GOING.  I am going ALL OUT.  But being Bolder, so are these dads. 
10.)  In the last 5 yards, one of the dad, in disgust shoves his baby jogger ahead and lets go of it.  It starts to roll ahead of me but I don’t see that its driver has lost contact.  I push for the line and probably am a few inches behind.   I think we finished somewhere around 2:25.
11.)  That effort was WAY WAY WAY harder than the 5k I did.  I am seeing starts.  Coughing and I head to the rest room and puke.  I am so worked that TZ has to drive home.

So that was my one and only baby jogger race.

PM – easy five on the mill.  First and last mile at 5%.

Wednesday 121411

5 years since Danelle Ballengee’s accident.   Apparently she will be involved in directing a race in 2012 that caught my eye, the Trail Marathon National Championship (in Moab).

After JZ’s concert at the school last night, the Hang Nine juniors asked if we could go to the library.  We did, and I made my way to the music, books on CD section as I typically do.  I found the Tron: Legacy soundtrack CD.  I have not seen this movie, but I have heard people mention in passing how good the soundtrack is.  I put it in when we got home and … it was like some sort of psychotic drug to the kiddoze.  They were going absolutely NUTS to this music.  JZ started running around the house as fast as he could.  KZ said, “this gets me some amped.  I mean REALLY REALLY AMPED!”   And when I turned it off, it was like they were going through the DTs.  Guess it will be on the Netflix playlist in the Z house some cold night. 

Alternatively, Mrs H9 can’t stand it.

Tuesday 121311

Today’s listening, with Lucho and Tawnee over at EP.  Arguably the show’s quality is dropping as I got mentioned by name.

For a variety of reasons (none really good, but there were enough of them), I decided to hit the office treadmill today.  I knew I had to be a bit careful as I started to dance in some dangerous territory last time when on it.  This time I decided to do a mixed workout.  2 mile warm up, then a 3 x a mile flat, half mile recovery, half mile at 6% half mile recovery.   Mile cool down.  10 miles (tready miles) total.

Being a bit careful, I did not push this workout as hard, but instead looked for a sweet spot where I thought I was getting in some good work but not going overboard.  So, I did the miles just under 6 (5:57, 5:54, 5:50) and the hills right around 8 minute pace (4:06, 4:03, 3:57).  I definitely felt like I could do a lot more in this workout, but I was satisfied with that fact … sort of a good stimulus … For now.

Oh yeah, the big drip in the middle is a quick bio break (I just keep the watch going).

Got this from Dave D … apparently we have started the slow capture of later sunsets.  Sunday was the earliest sunset of the year.  We don’t get earlier sunrises until around the 2nd week of January, but hey, it is a start!

Monday 121211

AM – 6 easy easy miles under the moon.

Masters Club XC results (men).  Springs resident Rebenciuc takes second.

Waiting to hear what happened in Jurek’s 24 hour WR attempt.

Karl weighs in on the inaugural and yet to occur Steamboat 100.

PM - Easy six at the office with SM and BD.

Sunday 121111

Just noticed that USMRT qualifier for men will be Mount Washington, but Loon Mountain will be the qualifier for women.

AM – felt good after the first mile so I turned it into a moderate progression run thingie.  Not zippy (averaged 7:12) but good work for me, particularly with the 20 yesterday and a slight climb on the second half.  Felt decent during the run, but afterwards that left calf was complaining again.  More and more it seems the battle for me is keeping the bailing wire, spit, grizzle and parts together.  One day it is the groin, the next it is the psoas, the next its plantars, the next it is the calf and then the rotation starts again – this time with the priformis subbing in …

 
 

Decent week.  80 miles, 11.5 hours – but more importantly, a good mix on the week:  a good long run, some decent turnover work.  I am generally happy with how the volume has been creeping up since the end of October (65, 63, 73, 70, 80, 80), while keeping some semblance of quality.  I feel a need to define some sort of training plan and structure, but as I have not decided what the heck I am really doing next … ah, well.  I am enjoying a little mix of quality, quantity and a touch of vertical occasionally.  3450 on year.

Folks are starting to post what they will do next year, especially in light of some of the 100 lotteries firming up.  The cards are being dealt, and folks now need to determine what they are gonna do with them.  All in?  Fold?  Bluff?  See the blinds? 

Me … eh, I am still figuring if it is Pikes, the Quad 50, the Steamboat 100, the triple crown of Burro Racing, the Oatmeal 5k, or a PR in Shadow Canyon.  All good … December.

Related … talking with Lucho, and listening to this … considering cross training … particularly in light of all the niggles I seem to be battling as of late.

After this … kid and music stuff … you runner types were warned.

Vid from last night’s recital.  JZ and I doing the same piece to start, and KZ doing "Carol of the Bells.”

Our next performance will be for the president, Sir Paul and Stevie W. (had to post this because I felt a whisper of nerves playing in front of 40 people with my son … “don’t screw up.”  Can you imagine playing for these guys?! .. that and the more I tune into it, the more I dig what DG does musically)

More seriously, this is the next piece JZ is working on.

JZ was caught by the Broomfield Enterprise singing in the annual concert his school does for seniors.

Saturday 121011

Headed up to Lucho’s place early, met up with him and Stu, and got 20 in by the time the dawn broke the horizon (with about 3000 feet of climbing, but that is a flat run up there).  Headlamps were hardly necessary at any point -- with a full moon (treated with an eclipse) and snow about.  Felt good through out, but later in the day I noticed my feet were pretty damn tired.

Photo via Ken Lambert. 

Back home and done a few clicks after 8.  Bummer to miss the croo at the Chubby Cheeks, but was able to get to KZ’s indoor soccer, get some home fires burned, and hit the piano recital for the kids in the PM (where I had the honor to perform with JZ).

Friday 120911

9 miles – very easy and slow.  Dog jog in the snow.

Today’s run listening included the MarathonTalk interview with Steve Jones.  I recall meeting Steve face to face on a run in Boulder – probably a decade ago now.  I was a bit star struck, as the guy had set the marathon WR when I was in HS, my formative running years.  After a few minutes of running in a pack with him, I sheepishly told him of how he was one of those guys I looked up at in HS.  And that I recalled there being a poster of some sort up in our guys HS Track team – of him breaking the line with a 2:08:05 (a WR then) at Chicago.  His response was something like, “Ah, that is quite unfortunate.”

Unfortunate?  I quizzed back.  “Yeah, I always had hoped my poster would be up in the girls locker room.”

Good interview. Love the part where he talks about not just beating his competition by 5 seconds, but seeking to annihilate them.

Team Salomon puts up a NF50 vid.  Lot of Rickey in this.

Blah, blah, blah from here …

The 100k thread over at Irunfar ballooned quite a bit, and I tossed my two cents into the comments.  I look at a race like the BTMR, and I see a race that is challenging, competitive, affordable, caters to racers, is on a great course, has awesome aid stations, is relatively close to home and provides me some historical context to other performances.  As a customer of races, I am drawn to a race like that.

If the race committee makes some money off a race – I’d be fine with that.  But from what I know, they don’t and instead they contribute to various community organizations.  The top racers make some prize money as well, and I am fine with that too.  In fact, I support that to some degree because I think it promotes some degree of healthy competition (and heck if I can cherry pick a few bucks, I will do that).  These set of factors (organizers making money, if they contribute to the community, and prize money for winners) can influence me to some degree in my race choice – but I think  to a lesser degree than the factors I mention above.

There are a small handful of races that have effectively driven me away.  I find their combination of factors don’t add up for, particularly against their cost.  And so I don’t do those races.  I take my race dollars elsewhere.  Bolder Boulder sort of falls into this category for me.  It is a highly competitive and close to home race.  And I have raced it at least a half dozen times.  But when I consider the cost of it, and the fact that I have to deal with all those people, it becomes less than appealing to me.

But I don’t expect Bolder Boulder to change.  They have some 50000 people doing their race every year.  Generally, folks are satisfied with the event.  It works for the supplier (Bolder Boulder), it works for the community, it works for the customer.  Most folks are happy.  Don’t like it?  Be like me and don’t do it.  I suspect that if Bolder Boulder suddenly raised their race registration cost to say 1000 dollars, folks would not do it – unless there was a commensurate change of the level of race service provided.  For most folks though, the current cost is appropriate for what they get.

I realize that I could be viewed as a little hypocritical here because I don’t just take my race dollars and move on.  I have grumped a bit (Imogene comes to mind) when a race has failed to meet my expectations.  I reconcile that by thinking here is some room for driving your supplier to change in my mind – but I like to think that can be done in a civil fashion.  If you get a crap meal at a restaurant, you don’t have to just not eat there anymore … but you can let the proprietor know that you were dissatisfied with their service.  They may not know of the issue otherwise.  They might change, or they might not give a rip.

Anyway, reading Bryon’s thread, it is clear to me that some folks put the RD making a few bucks, or whether an elite racer makes a buck, or whether a race contributes to a charity is a much bigger deal to them.  I say if that is the case – pick races that align with that belief set.  If the Steamboat 100 does not align with that, well … there are some 90 plus other 100s in the country and at least 3 others in Colorado.  Have at it. 

Thursday 120811

How fast can you get DOWN Green Mountain?

100k in prize money for a Colorado 100 miler?  Holy crap.

Pretty well committed to not make the trek to Fort Collins this weekend.  With the kids having piano in the mid day (instant ticket to hell for missing that), needing to catch up on holiday light hanging and shopping, and unable to meet the rules of “no whining,” I am going to pass and do something in this neck of the woods.

Mid AM – got together with this guy and did some turn over work.  I was a bit concerned going into this because a.)  my left calf was still meowing a bit from the efforts on the treadmill on Tuesday (where I over did it) and b.)  Tim is a helluva lot faster than me and c.)  this sort of work is a little scary and I have become pretty wimpy with it. 

That said, doing it with someone makes it a helluva lot more enjoyable.  Particularly when they keep saying, “this is so fun.” And “this is awesome.” 

We tracked out a quarter mile length and after a couple of mile warm up, got to “bitness.”  In the end, I was pleased because a.) the calf held, b.) my quarters were a bit faster than what I had done on the track a few weeks ago (albeit, these were straight with perhaps a bit of tail wind and about a half a percent drop over them – and a longer rest than the track workouts) c.) I was getting good HR work, as evidenced by a new “high score” for me (181) – and most importantly:  had a good time yapping with Tim (who was a lot faster).  It is like being on the Endurance Planet podcast only better because we get to compare our totally awesome facial hair. 

Although if Tawnee showed up, that could be cool too.  Maybe.  Then again, maybe Kerrie could show up and kick all our butts.

Splits 76, 72, 74, 74, 73, 74, 73, 70.

9 miles.

Wednesday 120711

Listened to this podcast from Jay Johnson while on the treadmill (4 miles, 3 at 6%) over at the rec center this AM.  A bit dry, but interesting.  For the running, I just parked it sub 150.  Tough time getting going in the AM these days.

As I am a big wimp, I saw Nick post this about CC conditions:  'There's about a foot of snow on average covering the less-travelled trails. Some drifts of a couple feet and some wind-exposed places bare or close to bare. The good news is that for now it is a dry powder and not too bad too plow through. The high traffic trails (i.e. Horsetooth Rock) are already pretty well compacted. All of the courses for Saturday will at least get a little foot traffic before then. I "ran" most of the course within Horsetooth Park yesterday and will be covering the Lory trails later this week. I'm planning on the "Full Chubby" on Saturday starting at 7am. Pace will be slow. Waterproofing the feet highly recommended. Extra traction helpful but not necessary. Not very icy (at least for now).'  Meh.  JZ has a piano recital in the afternoon, so I’d have to bail early anyway … might be hitting it with Lucho early Saturday morning to get it done.  But he might just be setting me up to be the slower object so he does not get caught.

Afternoon – ouch.  Very easy seven miles.  I am effectively trashed from yesterday’s work.  I might have wrapped myself up on the mill a bit too much.  The reality of it is, I can do more on a treadmill than I ought too.  It is sort of like some sort of weird weight machine.  If you asked me to pick up 500 pounds, I could not do it.  But if you put me on a machine that had 500 pounds that suddenly loaded on me – well, that would hurt.  A bit of an over-example but you get the picture.  I am sore today, and so running at MAF, or zone 1 or just frakin easy was, well … easy.  And about all I could do.   Got outside though …  The afternoon listening.

Ah yes, and I am now apparently part of Broomstock’s most wanted.  The battles of Captain Suburbia continue …

 

Tuesday 120611

Well this is fun …

At the risk of appropriately getting called out, I may forego the Chubby Cheeks this weekend (various kiddoze activities) … and instead take Lucho up on an epre-dawn jaunt on Saturday.  Getting it done and not disappearing for the day might be the right thing here.

PM – treadmill.  Did 7 x 0.5 mile (or whatever) set, with quarter rest.  Fair work as I got HR up to 179 on the last.   Started at just under 6 minute pace (according to the lyin’, cheatin’, stinkin’ mill) and worked down to just under 5:30 pace.  Felt like I could go faster, but I was a bit concerned that I could out-treadmill what I ought to do (and hurt myself, like I sort of have in the past). Finished up with a set (5) strides.  72 minutes.  Was ready to do a bit more on the mill, but there were a few folks at the office pining to get on one.

Hammies were a bit sore from the squats yesterday but they were okay for running once I warmed up some.