If you could make it right ...

On my run today, I listened to the second part of an interview with British running legend Chris Chataway. Great interview across these two parts, and really fun to hear Chris recall races, including climb to race the best of the age (Zatopek), and his 5k WR.

In the interview, you can feel him grit – over a half century later - at a race that he did not win that he think he could have. Interviewer Martin Yelling catches this and asks, “so if you were asked could you go back and race any one person any one time, that would be it?” Chataway answers clearly affirms he would and he’d like “to make that right.”

The question got me thinking: what race would I go back and “make right?” I certainly have had more races where I have come up short of my expectations than having exceeded them (or even meeting of them), but there are a couple that I still chew on that I might have let get away.

Some are races where the competition was great, and I was not able to dig in to pull it off. I look at the 2007 Mount Evans event as a race where I had a chance to beat Dave Mackey, but I let him slip by a bit in the middle miles, and then I could not catch him in the later higher altitude miles. Part of me says I went pretty hard to the well that day and that I could not do much better, but part of me thinks …what if?

The 07 PPM, my first is one I definitely feel I jacked. I felt so fit going into that race, but I had a lousy ascent – getting up much slower than I was capable of that day, but I had one of those days on the mountain. I feel I was ready to go sub 4:20 that day, but … well, I didn’t.

Woulda, coulda, shoulda. Interesting to hear that even 80+ year old guys still bristle at some races. But hey, it is part of why we race, right?

I guess if I had to pick one, it would be the 4 x 800 relay indoors from my senior year of HS. I got passed by 2 guys in the last stretch as I, the anchor, tied up bad. Our team still secured a spot to the state meet with our performance, but as I crossed the line I stumbled a few yards, dropped the baton and exhaled an f-bomb to myself. I thought it was quiet, but it was loud enough for a nearby official, eager to make a point, go ahead DQ our performance for the team. It was bad enough that I botched the anchor position with the team, but then I screw the whole team's chances to go to the state meet with my post line "performance." Yeah, I’d like to make that one right.

So what about you? What performance would you make right if you could have another shot at it?

Wednesday 022912

I feel like a complete wuss complaining about the little bit of wind we have been getting in light of ridiculous tough races like this by guys like Joe.

Geoff has even crazier stuff going on.

I put these sort of activities into the category as “way out there, nope – never gonna do it.”  However, it is slightly more likely than Badwater or Barkley for me (we are talking 0.0001 to 0.0%).

Tuesday 022812

What I gather out this is that if you are Japanese and put up a performance you are not proud of, you shave your head (my head is often shaved, so I wonder if that is some sort of statement?). That, and Geb is awesome: ""You cannot give up. If today was a bad day then you must look to tomorrow, and then to think of next year. There is no other choice."

Geb ... What a career but you have to think with no fewer than seven Ethiopian men running faster than 2:05:42 in the 2012 Dubai Marathon alone, he does not have a great shot at making this Olympics. If he pulls that out in a couple of weeks, his immortality in the sport will reach a whole higher level.

I gather from this is you need to sleep in a stairwell before a USTAF meet to set a age group record. (and sheesh, a sub five mile at 62?!)

Tonight was a "freshman orientation" for our daughter at the local HS (yup, going local). It was really an explanation of the class possibilities, the graduation requirements, opportunity to talk to various department heads, coaches for sports, peek into various electives, etc Observation: Generally, HS kids are smarter and bigger than when I was in HS.

More parking programs coming to Boulder

I think we can see where the Boulder City Council study session regarding a parking program at Chautauqua is going. Oh well. I guess I will just have to warm up from farther away in town when I head there.

Of course, the “pilot” parking programs at several trailheads have yet to be revisited.

In fairness, the People’s Republic ain’t the only area on the Front Range with the parking woes. Although, I have not heard any grumbling about this up in the NorCRUD region.

I am sure that folks in the mountains laugh and are just glad that they don’t have to deal with this. Out the front door, and bam – they are in the mountains. Or, of course, you could just go to the mountains from your front door, regardless of how far you are from them.

Back to the treadmill tomorrow.

Monday 022712

I listened to this interview (part one of it) with Chris Chataway from Marathon Talk on my run yesterday.  Good stuff in there (it starts 56 minutes into the podcast).  I find it particularly interesting how he alludes to the “re-writing of history” a couple of times for the four minute mile. 

Go read Reavis’ commentary on Gov. Christie as a possible POTUS candidate.  I don’t stray into politics on this blog (mostly because I don’t know what I am talking about), but Reavis saying he should not run because the guy is morbidly obese is a bold take that I find interesting.

Training week ending 022612

Monday 022012 10 miles on the mill.  I know the mill ain’t for everyone, but it is almost like cross training for me.  I can get after it a bit, and not end up too beat up afterwards. 3 mile warm up, then 5 x 1 mile with a quarter recovery.  MHR 180 (on the last).  5:39, 2:02R, 5:38, 2:00R, 5:36, 2:03R, 5:34, 2:00R, 5:28. 

I probably ought to have waited another day for this workout.  I felt a little stale in the legs but the brain was ready to roll.  All said, it went better than 12 days ago (020812, where I went MHR 180 on the last mile. 5:44, 2:00R, 5:38, 1:58R, 5:37, 1:58R, 5:28).

Tuesday 022112 Scott wrote this today.  I wonder if this guy is a brother from another mother or something because there appear to be a lot of parallels I see in our lives.  Of course, there is a question by some in my family if I am actually from Mexico, as I am adopted, so maybe we are brothers from the same mother.

For example, yesterday I wrote in my weekly log:  I know the mill ain’t for everyone, but it is almost like cross training for me.  I can get after it a bit, and not end up too beat up afterwards.

Today, as I ran on the mill again, I was thinking of how good of a tool it is for me.  It allows me to sneak runs in at paces that I would not be able to – because of work, or weather or whatever.  And given its surface, I walk away a bit less taxed from runs on that then I would had I done that same workout outside.  I totally understand that a 5:30 mile on it is not a 5:30 mile outdoors, and so a treadmill workout is only comparable to a treadmill workout.   It also allows me to do very compared workouts (if I can not be ADD enough so that I do something the same each time.

Today I did a dozen miles at 0 percent grade – I am not big on getting the vertical … yet.  There are plenty of offerings for me to get out and frolic in the snow over on Green, but given the tightness of my schedule as of late, and the the training buck effectiveness I feel I would get out that, I am not doing that now.  I am not against it, because certainly if the opportunity is right, spending an afternoon goofing off the guys on the hill side would be great.

But in any case, here are the dozen today.

8:16 AHR 131, MHR 152
7:59 AHR 141, MHR 149
7:53 AHR 143, MHR 147
7:47 AHR 144, MHR 148
7:40 AHR 146, MHR 148
7:35 AHR 147, MHR 151
7:29 AHR 148, MHR 151
0:44 (potty break)
7:24 AHR 154, MHR 145
7:19 AHR 150, MHR 149
7:13, AHR 153, MHR 153
7:08 AHR 153, MHR 156
7:02, AHR 156 MHR 156
 

Back on 020612, I did this:

I started the pace at 7.0 mph, and upped it a .1 of an mph every 2 minutes until I got to 8 mph (so that was 20 minute).  Then I upped it a tenth every four minutes as I was already in that 140ish zone.  And then at five miles, I just upped it every mile.  It is amazing how you can see that in the heart rate graph.  At an hour, the mill died (and you can see that), and so for the last two miles I brought it to just under seven minute miles (8.6) and upped it every half mile.  This run was very easy and I enjoyed it.

8:16 AHR 124, MHR 133
7:55 AHR 135, MHR, 139
7:33 AHR 141, MHR 142
7:21 AHR 144, MHR 145
7:18 AHR 146, MHR 148
7:13 AHR 148, MHR 148
7:08 AHR 151, MHR 151
7:02 AHR 154, MHR 155
6:47 AHR 153, MHR 157*
6:42 AHR 159, MHR 160

So, I think this is a bit of an apples and orange comparison but I think the run a couple of weeks ago was better from a HR perspective (so to speak – I ran faster at a lower HR).  This might be because I am a.) fatigued from yesterday, b.) I might be a bit under hydrated.  But today was easy … and just relaxed.  One workout does not make a good case study, but I will try to continue to watch this.

For what it is what it is worth, this the HR for the 2:36 effort post the run getting 2 x 40lb dumb bells up four flights of stairs from the gym rack (and back).  This leaves me winded pretty quickly.

 

Wednesday 022212 – considered getting after it a bit today, but after a couple of miles on the mill, I decided I was not really up for it.  Made a game day call decided to keep it peezy easy.  8 miles.  Probably a bit physically down today because of the late night last night with a few brews playing cards.  Winds were ridiculous out with gusts up to 80 mph.

I am ready for summer mentally.  Physically, I am not because I have work to do.

Thursday 022312 Work day got away, got home and spent some time with KZ regarding HS scheduling.  Was not motivated to get at it at 8:30 PM.  All good, but the mistake was having a sundae with her at the end.  It went down nice but maybe my stomach pretty grumbly the next morning.

Friday 022412 Got into work early and hit the mill there, knowing I wanted to get after it, but not sure what I would do.  3 mile warm up (22 minutes), quick bio break (see sundae reference from last night), and then 4 miles averaging 6:12 pace, with the HR slowly rising to 171.  Physically I felt very comfortable.  Mentally I was bored, and so I decided to break things up rather than just keep chugging along.  Did 8 by a quarter on, quarter off (ramping up the speed at .22 into the rest), starting at 11 mph, and building over the set to 11.5.  MHR 177.

Meh.  11 mile run, but sort of goofy.  Head was not in the game today. 

I need to get outdoors.

PM – and with that, I did.  6 miles, easy, steady. 

Saturday 022512 – missed the best time of the day get out for a run, as I played hoops with the family instead.  When I got out, the winds had picked up, the sun was going down and I was feeling a bit stiff.  Kept the run short, as I knew I’d get out for something longer tomorrow.

Sunday 022612 – JP had been kicking around a Double Mesa back and forth, but with the condition of the trail, he scrapped that plan.  Brandon was on tap for a run from his house out in Limon or where ever that is to Green Mountain and back.  I thought about some of that but the schedule was a bit too loose for me.  Would have been good to see these guys because I still have a trinket to get to them for their help at the Boulder 100 (there about a dozen more of these I have to get out to the folks who carried me for that slog).  Instead, I opted for 20 miles on the road. 

Good news is this my fourth 20 of the year, and I am getting these every couple of weeks.  Bad news is this one was a complete mess and my worst of the year.  I felt like crud from waking up.  The cold temps and wind coming out of the west did nothing to lift my spirits.  My stomach was a mess, and I required several pit stops during the run.  Last night’s grilling went down nice for a meal, but I paid for it today.  Nonetheless, I remained committed to getting the 20, even though it was a slog.  My lawn mower scar was even yipping a bit in the end – and it has not done that in a long time.

73 on the week, just over 9 hours.  A bit too much on the treadmill, but work, weather dealt that hand some.  Got some turn over work, but the tempo was weak.  Not really a great week, but they ain’t all going to be as such.  Happy that I had the consistency, but it probably did not do much to progress my fitness forward in the short term. 

Sunday 022612

Checked in on this over the course of the morning.  From your door, to the peak in the distance, and back.  Love it.

The other night my daughter mentioned how she was stressed from a tough day at school.  I asked how I could help.  Her reply, “Nothing Dad.  I just want to veg out with an episode of The Andy Griffith Show.”

Saturday 022512

Way behind on a lot of the podcast listening, but caught the regular installment of the  Lucho and Tawnee show.  Always good listening.

Also recently listened to the Talk Ultra podcast (episode 3).  For what it is worth, I seem to enjoy the Meltzer moments as the best part of the show.

Next listening is probably this.

JZ’s Scouting magazine came today and Andrew Skurka is on the cover (with an article inside)

Friday 022412

Apparently I am not the only one that gripes about Pinewood Derby construction “activities.”

So, would you pay to run the Incline?  I can’t say I would (thanks Brownie for the pointer)

Simon, three time PPA winner, is now living in CoS.  Got to figure getting on the mountain is gonna help him.

Check out the art by Simon Beck on Facebook.   Wow.  Five hours of snowshoeing to create that?

Long going theme in the interwebs, stealing content … Meghan Hicks goes after it a bit today.  Saw Bernie was also a bit irked.

Somewhat related, I did not take the “CrossFit vs Ultrarunning. Which is more nauseating?,” article as a big deal, but apparently it pissed a good number of ultra guys (exhibit A).  I sort of found it funny. 

It reminds me … our sport running is pretty basic, and well … boring for most of the folks out there.  And it will always be as such.  I have realized that for a long time.  I like it that way frankly.  Keeps most folks that don’t get it out of our hair.

My parents would ask if I wanted them to come to a track meet when I was in HS.  I would laugh and say, “so you can see me run around in a circle 8 times and then writhe in the infield in a nauseated state for 10 minutes after that?” (side note, absolutely I want to see my children do that). 

Yes, yes, we have a sport.  But yes, it is ridiculous.  Crossfit is ridiculous.  Ultrarunning is ridiculous.    Burro racing however is the shizzle.

Wind

Wow.

And that is out here in Broomstock.  It has to be rippin’ in Boulder.

Treadmill baby.

Wednesday 022212

Last night I connected up with a local poker group.  Came out second, so a few bucks ahead of the buy in.  My motivation is always pretty high to at least third so I get my money back.  After that is assured, I find I get a bit bored, and find the dynamics of the game are not as much to my liking.  I sort of get the attitude that I have had a good time, had a few brews, some laughs and can get out of there even or even in the black.  Any killer instinct to go for the win is undone with by my lack of patience at that point in the night.  I found myself wondering if this reflects some sort of competitive flaw in my running.

Oh, and I also found myself wondering about my humor at these events.  I am pretty damn crass and rude, and … I enjoy that.  It gets some laughs but I am always left wondering later if I pissed someone off.  Apparently I need to keep that in mind BEFORE I make such comments.  But I probably won’t.

There are a lot of ways to do squats.

I got a mention over on Ultrarunner Podcast and a new nickname (GZizzle).  With winds at 30 mph today, I expect I will mill it again.

I had to grin at how both ultrarunning and crossfit get slammed a bit in this article on Flotrack. 

Colonel Schlarb is suggesting that we start tracking an FKT from Eben G Fine to Bear peak.

This article on Rupp and Farrah is a pretty good read.

It is almost time to sh*t or get off the pot in regards to what I will race this year.  That might also include this.  Biggest challenge this year will be balancing this all with work travel. 

Tuesday 022112

Scott wrote this today.  I wonder if this guy is a brother from another mother or something because there appear to be a lot of parallels I see in our lives.  Of course, there is a question by some in my family if I am actually from Mexico, as I am adopted, so maybe we are brothers from the same mother.

For example, yesterday I wrote in my weekly log:  I know the mill ain’t for everyone, but it is almost like cross training for me.  I can get after it a bit, and not end up too beat up afterwards.

Today, as I ran on the mill again, I was thinking of how good of a tool it is for me.  It allows me to sneak runs in at paces that I would not be able to – because of work, or weather or whatever.  And given its surface, I walk away a bit less taxed from runs on that then I would had I done that same workout outside.  I totally understand that a 5:30 mile on it is not a 5:30 mile outdoors, and so a treadmill workout is only comparable to a treadmill workout.   It also allows me to do very compared workouts (if I can not be ADD enough so that I do something the same each time.

Today I did a dozen miles at 0 percent grade – I am not big on getting the vertical … yet.  There are plenty of offerings for me to get out and frolic in the snow over on Green, but given the tightness of my schedule as of late, and the the training buck effectiveness I feel I would get out that, I am not doing that now.  I am not against it, because certainly if the opportunity is right, spending an afternoon goofing off the guys on the hill side would be great.

But in any case, here are the dozen today.

8:16 AHR 131, MHR 152
7:59 AHR 141, MHR 149
7:53 AHR 143, MHR 147
7:47 AHR 144, MHR 148
7:40 AHR 146, MHR 148
7:35 AHR 147, MHR 151
7:29 AHR 148, MHR 151
0:44 (potty break)
7:24 AHR 154, MHR 145
7:19 AHR 150, MHR 149
7:13, AHR 153, MHR 153
7:08 AHR 153, MHR 156
7:02, AHR 156 MHR 156
 

Back on 020612, I did this:

I started the pace at 7.0 mph, and upped it a .1 of an mph every 2 minutes until I got to 8 mph (so that was 20 minute).  Then I upped it a tenth every four minutes as I was already in that 140ish zone.  And then at five miles, I just upped it every mile.  It is amazing how you can see that in the heart rate graph.  At an hour, the mill died (and you can see that), and so for the last two miles I brought it to just under seven minute miles (8.6) and upped it every half mile.  This run was very easy and I enjoyed it.

8:16 AHR 124, MHR 133
7:55 AHR 135, MHR, 139
7:33 AHR 141, MHR 142
7:21 AHR 144, MHR 145
7:18 AHR 146, MHR 148
7:13 AHR 148, MHR 148
7:08 AHR 151, MHR 151
7:02 AHR 154, MHR 155
6:47 AHR 153, MHR 157*
6:42 AHR 159, MHR 160

So, I think this is a bit of an apples and orange comparison but I think the run a couple of weeks ago was better from a HR perspective (so to speak – I ran faster at a lower HR).  This might be because I am a.) fatigued from yesterday, b.) I might be a bit under hydrated.  But today was easy … and just relaxed.  One workout does not make a good case study, but I will try to continue to watch this.

For what it is what it is worth, this the HR for the 2:36 effort post the run getting 2 x 40lb dumb bells up four flights of stairs from the gym rack (and back).  This leaves me winded pretty quickly.

 

Training week ending 021912

Monday 021312 – I felt no, as in none, effects from yesterday’s 20 miler.  Wow.  Pressed at work, I hopped the mill unsure what I would do.  My brain said, “hey you did 20 yesterday, with a tempo, go easy.”  My heart said “its the mill for crying out loud, you got to get to a meeting, get something good in.”  After a 3 mile warm up (23 and change), I got to work with 4 x .75 miles at 11mph for the first two, and 11.1 for the last two, with about 3 minutes rest in between.  I totally screwed up the watch and the HR monitor.  And at about 2 minutes into each, then I felt those legs and they were tired.  But hey, soldier on.  Got it done.  10 miles, 76 minutes (which means given I did the 3 miles of reps in about 16 or so minutes, the remaining seven were in an hour).

Tomorrow will have to be recovery.  Or should be.

Tuesday 021412 – nada.  All day in a meeting, and I saw it coming but elected to sleep in.  I probably could have forced the issue in the evening, but I enjoyed a quiet night with the family.  0 miles.

Wednesday 021512 AM – knowing I was going to be tied up for most of the day, I headed into the office and jumped the mill.  I was having a tough time waking up and get rolling … after a two mile warm up, I locked in at 6:22s – a low grade tempo of sorts.  After a couple of miles I debated if I ought to crank up the pace, or just sit and see how it all felt and how the HR played out.  Not greatly motivated in the AM (and post a good evening with a bottle of wine), I stuck to the latter.  7 miles at an average of 164 at treadmill 6:22 pace, with a MHR of 169.  10 miles total, 68 minutes.

Thursday 021612 – yet another very full and challenging day at work.  Arguably I could have woke up at the crack of light and got out, but I was exhausted after yesterday and slept hard through the night and even had a tough time getting going in the morning.  Again, I possibly had a window in the evening to run, but I chose to hang with JZ at the pool instead.

For what is worth, this week has been a good reminder to me about week’s like this (audit, assessment, appraisal)   they are long and busy with early starts, late finishes, and little if any down time in the middle.  They are mentally fruitful, but challenging for me to get runs in.  These weeks are more likely where I will be less likely to make better diet choices (hit the cafe, drink more coffee than typical, less than enough water).  I am actually probably a bit better in regards to training with these weeks when on the road, because in those cases, I go back to a hotel room and it just me.  When I am at home, I chose to do other stuff.  I can certainly manage weeks like this if I choose to because they certainly are not physically hard, but I just need a better plan coming into them to take care of myself.

That said, I can see that I am less willing to force the “I gots to gets out for a run” than I used to be.  It just seems more unbalanced to me to do that.  That might be wisdom, age, loss of testosterone, or lack of passion driving that but I am pretty comfortable with it anyway.

Friday 021712 AM – as expected, I felt great this AM with the day off from running.  I had a bit more time this AM, so I was able to sneak in a short run before work – while still preserving my much loved sleep.  I slipped into 7:30 pace with ease and without even thinking about it.  5 miles.  That is pretty unusual for a wake up run for me … typically I start at high 8s, or even 9 before things start to open up at all.

PM – hooked up with Bob, knowing that would keep me honest.  Warmed up four and change miles and then did a 5 mile tempo (6:26, 6:35, 6:28, 6:38, 6:03).  I caught Bob on a bad day for once and was able to keep him in sight (I think it was mostly because he elected not to crush me and instead help me with the workout).  Good long warm down for 15 miles.  Tired at the end, but in a good way.  Not nearly as fit as some guys killing it out there right now, but this was a good tempo for me.

Saturday 021812 AM – was able to convince Bob for another go around this AM.  We both conceded that it would be easy, but I knew that Bob would help keep the pace more at 8 minutes versus 8:30.  True enough, we slipped into sub 8s, even with pauses for shoe tying and street crossings, easily chatting as we navigated the trails (sidewalks) in the Broomstock neighborhood.  10 miles.

PM – 5 miles dog jog.  Very very easy.

Sunday 021912  AM – 8 miles, easy.

Mid day, 7 miles steady while KZ was at indoor soccer.

Despite the week getting two zeros in the middle, I made something out of it.  3 good work outs (intervals on the mill, tempo on the mill, tempo with Bob).  No big single run, but managed a 20 mile day on Friday (50 over Fri-Sun) and got a 70 on the week, at 9 hours over eight runs.  I am feeling that I am making progress with my fitness … kind of hard to describe but things began to feel a bit different this week.  Hmmm.  Less days running, more workouts, same miles and feeling different.  Correlation?

Saturday 021812

This past week at work has been one of the more mentally intense weeks I have had in a week.  It has been very good, but some routine has been broken a bit.  Totally worth it of course, but I have been behind on some other tasks as a result.

On top of this the kids have had the typical things going on:  piano, a musical play at school, a presentation as the character Stonewall Jackson.  Good stuff. 

KZ had a little blonde girl come sit right up next to her after her song.  Fan clubs got to start somewhere I guess.
A bit more atypical was that JZ completed Cub Scouts on Friday, and crossed over into Boy Scouts.   It was very cool to see him happy about that step.  I know that Scouts gets the eye roll by some, and it is not for everyone, but it is a thing JZ enjoys as a way to camp with his buddies.  I dig that, but I appreciate more how that medium sets up for on going character development opportunity in the community.

    Photo courtesy of John B.

So I run near this spot a lot.  When I get cancer, it should be pretty easy to connect the dots.

Trail runner stats that I stole as a link from Wiley’s blog.

Lots of chatter and thing popping in my email this week as the kid j has declared his 2012 schedule.  The white spandex show comes to Manitou.  Let the speculation begin.

Apparently while I have been away from the interwebs, Google made comment verification words insanely hard to read.  They must be looking to make those more secure but they have not fixed blog rolls yet.

Zoom in, zoom out post by WS100 director Craig T is pretty good.

Tuesday 021412

Mike Morton article by Leadvillephillic Wyatt.  Isn’t Morton the MUT insider’s outsider?  The guy has won WS, had the course record … but seems to be outside the circle of regular conversation.  Nothing against the guys in that regular conversation (Wardian, Anton, Geoff, Jurek, Clark, etc) … but seems to be a guy we overlook.  Why?

Over the counter androgen… really?

Good basic advice from a sage for old guys.

A bit of insight regarding the latest goings on from the BTMR CR holder / youngest guy to win PPA.

Days dealt off … yup.  Today was one of them.  All day meetings, with my least favorite words in the corporate environment:  “working lunch.”  I prefer my lunch to be a different sort of work, but occasionally, this happens.  And as much as I hate to admit it to my MUT buds, the work I was doing was fascinating to me (but in a way totally different than MUT).

Sure, I could have run in the evening after I got home a bit late.  But instead we ate dinner together.  And we discussed stuff going on at the schools, friends, expectations, the Grammies, death and dogs.  I did dishes afterwards while somebody practiced piano.  There was the typical sister-brother meltdown in between it all.   Then homework help and some reading across the family.  Sort of a typical evening.  Except when it is not.

Monday 021312

Busy day at work. I listened to Lucho while on the mill.  Lots of stuff on MAF in there. 

One of the days where I was just cracking up at stuff like this.  It is only sort of funny.  But that is sort of the point.  Meet me all the way brother.

Last meeting with the Cub Scouts as a den tonight, as they cross into Boy Scouts later this week.  It was maybe the best meeting we have had.  We folded US flags to prepare them for retirement, had ice cream and had a kick butt ping pong tournament.

Sunday 021212

Pikes in the winter.  Good video from Steve B, including some stuff of the back of the hill via the tracks.

Good interview with Brooks.

Some guy who was a local here is now a hotshot down in CA.  ;-)

Can you get down Green Mountain in 16 minutes?   Or less?

Trail building by a trail runner on a Sunday AM has his neighbors thinking he is burying bodies.

She had the talent.  But it could not save her.

A guy who has talent and works it … (I periodically have to be reminded how epic of a guitar player he is … kicking in at thirty seconds in)

Flotrack killed it with awesome coverage of indoor meets yesterday.

Training week ending 021212

Monday 020612  - not stoked for this run, but once I got going it was working.  Treadmill before I headed off for some significant dental work.  10 miles, 73 minutes.

I started the pace at 7.0 mph, and upped it a .1 of an mph every 2 minutes until I got to 8 mph (so that was 20 minute).  Then I upped it a tenth every four minutes as I was already in that 140ish zone.  And then at five miles, I just upped it every mile.  It is amazing how you can see that in the heart rate graph.  At an hour, the mill died (and you can see that), and so for the last two miles I brought it to just under seven minute miles (8.6) and upped it every half mile.  This run was very easy and I enjoyed it.

8:16 AHR 124, MHR 133
7:55 AHR 135, MHR, 139
7:33 AHR 141, MHR 142
7:21 AHR 144, MHR 145
7:18 AHR 146, MHR 148
7:13 AHR 148, MHR 148
7:08 AHR 151, MHR 151
7:02 AHR 154, MHR 155
6:47 AHR 153, MHR 157*
6:42 AHR 159, MHR 160

Again, it is important to note that I don’t subscribe to any sort of notion that a 7 minute mile at 150 on the treadmill is the same as a 7 minute mile outdoors!

Tuesday 020712  - ugh.  I thought today I’d get after it.  But ended up feeling like absolute crud.  I think this is because I had significant dental work late afternoon yesterday, then slept like crap and was then just totally out of whack for most of the day.  8 easy slow sloggy miles.  As expected, even though I felt like crap, I was running slow and the HR was down (AHR 133, MHR 141).

Wednesday 020812  - Feeling refreshed after yesterday’s down day, I was able to get some work down today.  Treadmill, warm up of a mile and the 4 x 1 mile with a quarter rest.  The first bump, blip of the HR is just typical warm up, HR monitor static.

MHR 180 on the last mile. 5:44, 2:00R, 5:38, 1:58R, 5:37, 1:58R, 5:28.  8 miles for the workout.  Felt solid.

Post the workout, I grabbed two 35 lb dumbells and did the four flights of stairs.  Not crazy challenging, but I was breathing for sure.  Not ready for Ken’s Farmer’s Walk, but playing around with this sort of stuff as a fun addition to work.

Couple of hours later I hit the mill again for an easy six.  I did the dumbbells and the stairs again … this time with the 45 weights and it was MUCH harder.

Also been doing the pushups with the dumb bells (15lbs, 20 push ups)

Thursday 020912  - Mid day six miles on the mill, easy.  Forgot my HR monitor strap.  Miles 1 and 2 were 8:15 and 8:00 and I finished just at 47:45 with top speed never higher than 7.7 mph.

Evening, got the dogs out … very easy six miles.  AHR 134.

Friday 021012  - Mid day, cool and humid.  The thought of going harder cross my mind today, but there is a possibility of a group run tomorrow so that – along with a twinge in my mid left quad – left me going easy.  Went easy without looking at HR, but really just trying to play the game of feeling it.  This ended up with me averaging 139 for the first half of the run, and 148 for the second half.  Average pace was 8:06 with the openers at 8:36 and 8:21.  Why all the writing about this slow running?  I am pretty stoked at how easy this was … 8 minute or less pace, with much of it at 140.   This might be the most effortless 10 miles I have done all year.

Saturday 021112  - AM, with Bob in Louisville.  Snowing and single digit temps.  Easy, pace was all over the place because of the the snow.  12 miles. 

Sunday 021212 – I thought I’d be getting out with the guys this AM, but our schedules all went whacky.  Then I thought I would be getting out early – but I slept in until 8:30 (!).  Got out in the afternoon, and felt pretty heavy to start.  After a half dozen, I kept my promise to myself of getting some tempo in.  Thought I would cut the tempo after five, but decided that I needed to make it at least six.  I averaged only 6:40 pace (slowest 6:45, fastest 6:25), but HR only averaged 166 over this (with a high of 173).  I was having a tougher time getting after it, but it was good work for a tempo.  Long warm down for my 3rd road twenty this year. 

I am feeling a bit stronger and more mentally confident with each of these, so I will look to extend the tempo work in one of them soon or maybe bump the mileage a tad.

86 miles on the week (biggest week this year so far), with a tempo run (in the long run today) and an interval workout (miles on the mill) over 11 something hours and 9 runs.  The snow and cold kept me indoors a bit more than I like (4 treadmill runs) and the quality might have been spaced out a bit too much. 

Still doing gym stuff, but not routine.

Dedication …

(no, I did not do this).

Saturday 021112

Chilly this morning.

XC results from today.

Friday 021012

Any of you Lead-villians use pace charts like this?

Today’s listening.

I have decided I need to leverage my 14 year old as part of my training, specifically helping me with my diet.

Either that or I need to not run to get faster.

Thursday 020812

P.O.D.

I appreciated this recollection of the 2008 PPA.  For what it is worth, that year taught me about how much a head game the climb is.  I ran 2:48 in those crappy conditions.  On a nice day I probably would have gone 3 hours.  I went faster … to stay warm.

Listened today to Matt Fitzgerald’s interview on Competitor Radio.  I found it to be a pretty good interview and it got me interested in considering to read his book on the Allen-Scott 89 Kona competition.  I’d recommend listening to the interview, but apparently they have taken it down from their site.

PEDs are continuing to infiltrate the masters running ranks.  But apparently it is a more tricky call there.  I get the level playing field and all that, and certainly these sorts of drug supplement aides whatever you call them have an effect.   When a guy takes something that changes his hat and foot size so that he can launch 70 plus bomber out of the park, I get it:  that ain’t fair.  But how is the guy who takes an iron supplement orally for anemia different than the guy who takes it via an injection?  And if you can take that supplement because your ferretin levels are low, what is the issue with taking something that brings your testosterone to normal levels?  Think about this – a lot of the supplements or fuels you take today would have been considered incredibly off the charts illegal just a few decades ago.  It used to be in the Olympic Marathon, you could not even take water for the first 10 miles.  Think they let you drink that green stuff if you had a time machine and just showed up with it?  Or a shot block gel?  Additionally, it is clear that the long standing belief that some of these PEDs would help you in the short term but hurt your life in the long term is not always true.  None of this is an endorsement by me to take any of this stuff.  If anything, it is the recognition of how we are relatively arbitrary with these lines we have drawn.  It makes me less interested in the wins and losses by pros in endurance sport, and more interested in what you, the local guy is doing to move yourself forward.

I know I get crap for doing a bunch of stuff on the mill, but I ain’t the only one this works for.

Chrissie W … she takes third at the Empire State Building Climb.  Is PPA in her future?

I am not even I could take this much white compression in one place.  Is this is what is coming to CoS in August?

Wednesday 0201812

Excellent article on running and aging.

Interesting post on high mileage and sustainability.

I am hoping this guy keeps posting stuff like this (versus just training posts).  Alternatively, I don’t agree with everything this other guy writes but he is a compelling writer.

Post the workout today, I grabbed two 35 lb dumbells and did the four flights of stairs.  Not crazy challenging, but I was breathing for sure.  Not ready for Ken’s Farmer’s Walk, but playing around with this sort of stuff as a fun addition to work.  Later I did the dumbbells and the stairs again … this time with the 45 weights and it was MUCH harder.

Anyone know what the push ups are called where you do the pushup, but have a dumbbell in each hand and then after the push up rep you pull that back up towards you in a one armed row?

Tuesday 020712

The depth of racing in Japan is unreal.  63 and change for a half marathon lands you 65th place.  Good grief.

Good post by Justin on the Colorado Running Hall of Fame.

JV pointed me to this.  No conversation about regarding Boulder MUT scene is complete until Buzz Burrell is appropriately mentioned.

And the guy is still at it.

Monday 020612

Post of the day.  Love it.

If you do PEDs in cycling, and win the highest honor on this planet, you might get caught … 550 days later.   Geez, really?   I know that in related news, the federal investigation of Lance has closed.  I have been one of those guys that have questioned Lance, but posts like this make me shut up real quick and realize that I am a tool.  I remember hearing how some guy in some sport was recently injured and he had surgery and they then injected him with all sorts of blood plasma stuff to help the recovery.  That ain’t performance enhancing?  Blurry times indeed.

Good interview with RR winner Hal.  Seems like the sort of bloke I could share a brew with.

On a run recently, I was wondering about the possible 5k and 100 miler correlation of times.  There is really no true correlation, but I could not help but notice an interesting connection of the numbers, where the 5k of course in minutes and the 100 miler is in hours.  If you said 12:44 to me a dozen years ago, I was thinking about Haile G dropping a ripping 5k.  Now I think about Ian’s 100 miler.  15 and change at Western is a very fast 100.  15 and change is a pretty stout 5k.    Me thinks that AJW runs 16:39:30 for WS last year … could he run a 16:40 5k? 

Odell’s Myrcenary … wow.

Was considering a family spring break road trip to Death Valley, Sequoia National Park and Yosemite.  That said, as Spring Break is the end of March, beginning of April – most of those latter two parks are still inaccessible because of snow (at that time of the year).  Reconsidering, and it looks like another business trip to Tel Aviv is in the mix for me anyway.

Justin is talking burros and I am getting a bit itchy.  I suspect he can get me at the shorter events, but his dedication to building a relationship with his burro is questionable.

Ritz is not doing XC Nats.

Lucho’s got me tuned into this.  Yeah, I know the military gig is not for everyone.  But I got a little past there.  I recognize that most of this is over my head these days but I wonder if it was 20 years ago … sir.   Honestly, it is fair to say was above my head then, and it is probably over the depth of my body now.   It is amazing to me how you can see how this is a head game more than anything.  But that does not make it any easier.  (the first episode gets 2x interesting at 10 minutes).  They are facing the first enemy of all … self doubt. (episode 2) … (side note, I am not sure if this is a recruiting tool, or a demotivator … big diff than what was presented some 25 years ago).

=======================================

Rambling … you have been warned.

I have been kicking around if my struggle to get faster at the 5k distance is because of something in particular.  Suddenly, sub six minute pace is a chore.  I go around the mental track a few times as to why this is and what I can do to address it.  A variety of thoughts come into play …

a.) this is just aging damn it.  I feel aerobically fit as I have ever been.  In fact my resting HR in the middle of the afternoon yesterday just before the run was 42.  I am sure I am sleeping in the 30s.  But when I run these days I feel like I am attempting to crack the asphalt.  I crash a lot, and there is not a lot of bounce.  Is this lack of bounce the so called decline after 20 years of beating that Noakes refers to in The Lore of Running in regards to aging and running?
b.)  if I just do … <fill in the blank> it will come back.  This fill in the blank has been <lose weight, like 5lbs>, <eat better>, <do plyos>, <do yoga>, <lift weights>, <take a day off>, <train like a miler rather than a half marathoner>, <take supplements>, <jump rope>, <do super hard 100 meter strides to get speed back – side note, I can run a 33 200 now, I just can’t maintain 5 minute mile>, <do less miles>, <keep at it because these things take time>, <do the farmer’s walk>, <track my diet and act on it>, <shave my chest>, <wear compression gear>, <take an ice bath>, <drink less beer>, <get a coach>, <do more form drills>,  <run in Hokas>,  <etc, etc, etc> …

And I go back and forth as to how much it all matters to me.  I have seen guys continue to fight, claw, and manage some damn good performances in their masters years.  Admittedly, frustrating to my ego is seeing the guys who I used to manage in races easily now turn the tables on me.  I have seen other guys be incredibly content in just not racing, but playing in the hills, mountains, roads – but still being very much in touch with the circuit of running.  The ultra space is a fun place to go because you can effectively ignore this lack of speed and instead decide to play the “who can whisper the loudest” contest by going all day, and all night.  And I get it. … running ultras is not about how fast you can run.  They’re about how hard you can work…There is a draw to that.  But we also know it is a place where married graduate educated men who miss only a little work due to sickness go.  Absolutely – that is me.  But there is a magical draw for me still to see what I can do on a rubkor oval, with the wind at your ears (not my hair), just getting to that hurt locker place with 500m to go where you go.

So all that said, realizing that I am making some progressions, and that in fact, I believe that in many regards I am fitter than I was on November 1.  Maybe even 9/1.

Training week ending 02052012

Monday 01302012 – beautiful afternoon and decided to get after it a bit.  3 mile plus warm up, then a couple of 200 stretches (actually 0.13) (38, 36) with equal rest.  Then 8 x 400 with equal rest (with the recovery jogs at 8-9 minute pace).  75, 74, 75, 75, 73, 73, 73, 71 and then another pair of 200s (36, 34).  MHR 179.  Pretty happy how this went.  11 miles.  Progress!

Tuesday 01312012 – beautiful day, with less wind even.  I was pressed for time with the work calendar today, and feeling good I decided to get after it a little bit.  I decided not to shove it too hard, but try to keep this as a true tempo effort.  7 miles, at 6;45 pace (6:58, 6:36, 6;35, 6:47, 6:41, 6;43, 6:36).  AHR 165, MHR 175.  A new contest for me might be how far, fast I can get in a one hour lunch starting in work clothes, changing, running, showering and changing back.

January stats: 313 miles, 44.37 hours, 12,530 feet climbed, 2 days off, 5 treadmill runs, 2 20 milers, 9 days of quality, 1 summit of a 8k peak (Bear) (which accounted for almost 20% of my climbing for this flat month!) and zero days at high altitude.  Zilcho racing.

Wednesday 020112 – crappy sleep last night.  I woke up around 11 in a sweat, and knew that things were not gonna go well.  I caught sight of myself in the mirror as I headed to the bathroom and I could see my stomach was significantly distended, and moving.  You can guess how the next 90 minutes went.  If I could process a change request to the current version of human, it might be putting in a trap door into the stomach that gives you a route to deal with such emergencies (rather than just the two standard exits). 

But interestingly by the time I got around to my afternoon run, I felt pretty good.  A little twingy in the calves from the hard efforts the last two days,  but really strong otherwise.  I never looked at my HR on this run, just feeling it.  AHR was 153, and I averaged 7:56 (and it started with a couple of 8:20s).  11 miles.

Thursday 020212 – slept very well last night but felt pretty tired throughout the day.  Mentally I was ready to get after it a bit, but physically, I knew that was not the best bet.  I could probably fake it, but I knew it would be risky.  It took me a bit to talk through this because apparently today was a day to get after it – and tomorrow will be 10-20 inches of snow.  5 miles easy, and then gym work.  AHR 140, 39 minutes, first mile 8:15.  MHR 147.

Friday 020312 – big snow last night.  With yesterday lighter, I had wanted more of a workout today, and was considering 20 on the mill, with tempo to get that done. 

This was clearly one of those days where I wanted a particular run and in this case going after 20 today was really about chasing a mileage goal, so I am clearly still wired that way a bit.  There will be a time for that. 

So, today instead – because of the weather, work, other stuff … I got  8 miles, with 15 times one minute on, one minute off.  The pace, because I was running in snow (a plowed path, but still) slowed things a bit (so not ideal) but I got a decent workout out of it.

 

Did strengthening work when I got home, including myrtle.

Saturday 020412 – for a bit I thought I was going to feel great on this run and that I would just go for it.  I hit several patches of snow from the dumping we got yesterday (and even this AM), and I could tell I was still a bit beat up from yesterday.  Yeah, I was a bit sore and I think that is a good thing.  The effort was easy, but navigating some of the snow was tough work.  Nasty part was hitting the trenches of water-snow-slush at some of the intersections.  10 miles.  AHR 142, MHR 152, 8:15 pace average.

Loads of shoveling of some heavy stuff in the last two days – and I can feel it.

Sunday 020512 – in the AM, TZ and I did strength work, including something I have not done in quite a while:  jump rope.  Argh.  Work to do, work to do.

Pressed for time again today, so I only got out for 9, but decided to get after the Kohl Elem 5k route.  I got out okay (6:07) but Nickel was a mess as was the back path (mile 2, 6:37).  Made up for it a bit in the last mile a bit (6:01).  Finished up in 19:22.  For the first time in forever, I cannot seem to get the GPS data to download.  It just got stuck at today’s workout, so I ended up having to delete everything on the watch.  We’ll see if it is an issue tomorrow.

The snow, work obligations were a bit of combined kink this week but it was fair (only 61 miles but four quality workouts on the week).  I have been thinking I need to change those up a bit.  Like an all out mile.  Or a race.  Imagine that.    Maybe more miles but with a lot of quality, or thinking like a 800 meter runner, or just busting the weights hard and some plyos for some time.  Still, for what it is worth, this is the first time where I had four days in a single week where I was running sub sevens … in a real long time.

Bummer of the week was that I fried yet another pair of head phones so that only one ear bud works (back and forth at the 1/8th jack connection).

Been listening to a good amount of OSFT this week.

Huge props to Brooks Williams from CoS for throwing down at the Rocky Raccoon.  14:58!  Nice.

If you find a sole Microspike on Green in the drifts of frozen water, contact the Green French Giant.  He will be greatly in your debt.

In laws were over so the “game” was on.  I made food and drank beer as the game was not my gig.  I did catch this Samsung commercial that gave a nod to one of my favorite 2000’s rock bands, The Darkness.  These guys are totally a one and done album, but that album was killer.

Some recent pix

Saturday 020412

Nearly a decade later, Hellybuck’s results get invalidated.  In fact, it took so long to invalidate them that part of his defense was statute of limitations.

Koerner goes 13:25 at RR.  So, what so far is the UPROY, or even who is the UROY?  This, Morton’s 13:18 at the Long Haul 100 or Tim Olson’s 100k win?  Or something else (like Loutitt’s HURT win or Wardian’s Houston marathon double)? (hint, there is a subtle point I am making here but it might be too subtle).

“You’ve got to have the mental toughness and confidence in yourself where you believe that you can take those days off and you can recover and you can run great,” Salazar said. “A lot of what we see in athletes that just train all the time and never give themselves adequate recovery is often portrayed as toughness. What I’ve realized over the years is it really is a weakness. It’s an insecurity that you’re not good enough to recover like other athletes: I’m not good enough to do that; I need to keep training; I can’t take time off; I can’t take easy days.”

Tonight at dinner, my children were asking about phase shifts of star light.  I am so screwed when they get to HS.  Maybe to catch up I need to drop reading about AJW’s injuries or Lucho’s workout with a sledgehammer and tune into something a touch more challenging.

Friday 020312

A pretty big dumping of snow here on the overnight got the kids something they have been pining for all year:  a snow day.  JV’s pictures show how quickly conditions changed from yesterday today in the local hood.  Speaking of Jeff, he was the guy who introduced me to the nuttiness of Fern Canyon, which gets a bit of play on Tony’s RT blog.  I have gone back and forth on the usefulness of that canyon for me – from, “that bitch is too steep to be useful” to “it is steep which is exactly why you need to do it.”  I expect to get back to more regular vertical this spring as I get away from the turn over phase I am in passes.

Today I was seriously challenged.  I was pining for a big effort, in miles that is.  It was exactly that – chasing miles for the sake of putting up a number.  That is not a bad thing, but it is not congruent with what I am working on now.  So frankly, that mindset is still there and I need to still be diligent to unravel it for what I am working on now.  The aggressive snow and work schedule forced me to reset expectations (which was a shorter but harder effort) but it took a bit of thought.  A little more rider and a little less elephant.

Today’s listening – good words in there, although I think there is a reference to me not working on my base but it might be me being an ego maniac and thinking everything is about me.  Also enjoyed the Tap Room post today.

Interesting site – a bunch of medical publications related to ultra running, the latest being the previously referenced demographics of ultra runners.

I am not certain this is really a good idea.

Sleep, specifically lack of, can mess up your weight.

The Farmer’s Walk seems very challenging.

Definite sign of the grumpy old man today:  I shoveled the driveway and was about ready to go to blows with the plow driver that put the 2 foot high band back in front of my driveway, along with covering most of the JV ready sidewalks when I was done.

Thursday 020212

Broomstock, rail line, dead?

Interesting post … this is a topic that comes up often on our runs.  When we are not talking about the effect of beards on running.

Antidotes to the choices I have made: corporate weenie.

He does not post often but he was a regular reading a few years back.  His stuff is still pretty solid, even though he does not post often.

Listening today, an interview with iRunFar.com‘s Bryon Powell

Wednesday 020112

Riding this bandwagon.

Nearly unstoppable in 2010, mortal in 2011, what will 2012 bring the Timmy?