Wednesday 27FEB2019 and some music

7.8 miles with Greg during practice.  Felt like crap but he kept me on task.  I was tired of being wet and cold.

5 hours of music last night.  Here's a little snip of it if interested. 

Back to CO Tuesday 26FEB2019

Out of CA back to CO … first a little run in SD before departing ..

Then out over the Pacific to double back around towards the Mile High

I didn’t get the same views on the way out but got to see some of the south end of Nolans, Pikes, and looking down into Middle Park on the way back in. 

Even made it back for practice. 


7 in the AM, 5 in the PM.

Some more San Diego Monday 25FEB2019

A few shots from La Jolla Cove from last night.  As far as I can tell I was last here in February of 2011 for the USATF XC champs.  Yes, you can look that up on the blog.    Some things are still the same.
AM – five miles (no lack of some hills here) before heading off to the corporate thingamabob. You can find pictures of that show elsewhere if you look enough. 

San Diego–Sunday 24FEB2019

Flew out of Denver this AM to San Diego and got some good views from the bird.

Coors Field.

Looking over Kenosha Pass into South Park.  You can see 285 dropping in.


Looking down at the climb up to Hoosier Pass out of Alma.


That bowl is the Kite Lake area with Democrat, Cameron, Lincoln and Bross around it. 


Leadville.


Turquoise Lake.  I am pretty sure the long linear feature is the Powerline dripping back into Fish Hatchery, Outward Bound.  

Conditions were a little different in San Diego. 

I found this trail (the Lopez Canyon Trail) not too far from the hotel with some of the obligatory Google Map and Strava poking around.  The warmer temps made for a nice run, with a good mix of dirt, crusher fine path, baby headed boulders … and some climbing.  Whoa.  Some work needs to be done there kids.  10.2 miles.

A fair week – still not what I want it to be but that has been a theme on this blog for the last 4500 posts.  The foot ain’t right but it seems to be slowly mending.  It was barking a bit more on the steeper of the climbs, but not too bad. 

Saturday 23FEB2019

AM - 8.9, with most of it with Greg in the post snow slop.  Easy. 

Thursday 21FEB2019

Nothing to see here really ... a couple of runs real easy, almost slogs, to get to 10 miles on the day.  Weight work in the afternoon.  All fine.  Nothing special.  Navigating less than happy feet and colder temps. 

Carry on.

Wednesday 20FEB2019

AM - I joined Greg and Syd for a few miles in the AM.  I had to cut out early because I had a seven o'clock call, but they continued on and did a workout.  4.5 miles.  Still cold.

PM - the cold broke a bit - maybe even above freezing and I did some fartlek stuff with the kids.  Pretty light and unstructured, but something for the first time in over a week.  6 miles.  Did some gym work post as well.

Another four hours of band in the evening.

Monday 18FEB2019

Afternoon - cold (not about 15 or so?) and just a lazy tossing of snow all day.  5.1 miles that just felt chilly.  Started old man slow but got moving okay after a couple of miles.

Sunday 17FEB2019

Ah, the week in review ...

Started with a day off from running, and thinking that I'd not be running for the entirety of the week to get my foot correct.  Got on it a little on a treadmill on Tuesday with a set of inserts that I got from Greg.  I did some weight work on the legs on Monday and Tuesday and I was feeling that for sure.  Wednesday I did some light jogging around the track as the kids did a workout.  I did a couple of easy doubles on Thursday and Friday and Saturday, and ended with 11 plus miles in a single in Sunday. 

So a very un-extraordinary week ... no big climbs, no big volume, no crushing workouts, but really trying to just get back on the horse.  The foot ain't a 100 percent but the insert and pad with it (so essentially an orthotic of sorts) are making it bearable. 

I'll see if I can up the ante a bit more this week.

Another thing (excuse?) impacting my 20PAD efforts ... well, its the guitar playing I have been doing.  Last night I got together with a few of the guys that are in this project and then ended up playing for 5 hours.  My fingers were pretty well ready to be done after that. 

Between that, exploring music, practicing before these sessions to be ready for them, I probably am putting in about as much time into it a week as I am running a week - or near 10 hours.  That is a lot of reading of 20 pages I AM NOT DOING.

And I am okay with that.

Saturday 16FEB2019 The Path

AM - 3.2 miles
PM - out with Greg at sunset.  7.3 miles.

The foot issue is still there but the padding insert set up seems to make it more bearable.  I think I'm gonna be okay.  :)

My 20 PAD approach this year ain't working out.  I just have not been doing it.  I think I am reconciling this in that I get a lot of other input via podcasts and audio books.  I recognize that ain't quite the same though and I need to get back on "that path."

The path ... I listen to a fair amount of Jocko and he discusses being on "the path."  You know what "the path" is, when you are on it, when you are off it, and what you need to do to get on it and stay on it, but we often choose not too ... we give into an emotion, succumb to an unnecessary comfort, fail to keep commitments ... and what is nutty about this is that then perpetuates more of it.  And being on "the path" perpetuates more of it.

I recall hearing somewhere "training begets training," meaning that when you train, you are prepared to train more and will do more that in turn sets you up for more.  It becomes a positive cycle.  It is not different than the negative cycle other than its direction.  You chose not to train and then you are pissed so you eat poorly and then don't want to train which ... you are off the path.

It is not just a training thing.  It is every thing.  Relationships, work, community, diet, exercise, intellectual growth, awareness ... Strive to be on the path.

Friday 15FEB2019

AM - 6 miles
PM -  5 miles
Checked the BP post run (within 15 minutes).  106/81.  And then 112/79.   Hmm.

Baby steps Thursday 14FEB2019

I got this from JV.  It's pretty funny.  ...“his training plan is, like, just a bunch of running.”

To be a bit more clear, Mark P said I had a dropped metatarsal.  Not quite the same thing as a neuroma.

Lucho has an interesting post on the types that run 100 meters and 100 miles.

I was contemplating the treadmill to further "baby" my right foot.  After some further contemplation, I decided I'd run outside. The padding in the right shoe seems to be helpful.  I am not "cured" but based on one day of perhaps "truer" running, it feels like it is going in the correct direction.  Now, that eight miles was a bit of a chore ... so I got some work to do once I get this foot right again. 

Now ... off to do towel curls and to make my foot cold with ice

Wednesday 13FEB2019

Wednesday - I went in and saw Mark P today.  He affirmed what Greg saw and liked what he did with the insert and the met-pad.  He encouraged me to ice it and to do towel curls to help it.  In coming up with this assessment, he poked on the foot and curled my toes in a way that had me wincing.  But you don't go to see Mark expecting a hug. 

I did 5.5 miles on the track today, back and forth while the kids did some work.  The foot was not magically better but I'll know in a few days if I am making progress.  I got in a good gym session, working the legs again, with some other exercises thrown in as well.

I'll try not to complain

I recognize with my latest injury - what I think now is a Morton's Neuroma - and my other recent posts about sickness, challenges with fitness, lacking performance, a shift to coaching youth ... well, this blog has often become a grumbling of a somewhat broken down runner well past his prime is heading off into a sunset of life. 

As I attended the Dave Mackey session at In Motion last night, I realized it would have been pretty easy for Dave to have "walked away" from his stellar career (handful of course records, FKTs and 2x UROY) because of his accident.  Instead, he has come to terms with what happened to him, and sees a blessing in it ("that rock could have landed on my head or my chest and I'd be dead").  He recognizes that he is not competing for podium places anymore but instead to see what he can do. 

People leave running for a variety of reasons, but one of those I have seen is are when they cannot compete for that podium or some other perceived level of excellence.  I get it.  The miles I used to split along the way for a 10k are faster than any one mile I can accomplish today in its own right.  There are plenty of other places I could place focus and energy in my life and see improvement or results versus running, where Father Time will continue to win regardless of the levels of effort I put forward. 

So I could leave.  Focus more on this band effort thing.  Or just be a daily hobby jogger to remain fit and to get my daily fix of hard breathing.  And I might do that someday.

But not yet.  I won't PR at 5k or 10k and probably not at Pikes, but I am interested in seeing what I can do.  It comes down to really seeing if I am willing to truly be disciplined in the days, weeks and months leading up to an event and then translating that into a performance that reflects that.  Performance and execution.  That is really no different than what it was 20 years ago, even if the time is significantly greater (maybe watches run faster?).

When I first did the PPM in 2007, I recall quoting Steve Jones - "if  I am still standing at the finish, hit me with a board, because I did not run hard enough."  I sort of came to regret that comment as I became a pin cushion in the med tent at the finish as they tried to give me an IV, but the spirit of the thought is still there.  What can I get out this bag of meat that I walk around in ...

To that end, I'll try to keep the posts here as recognizing of what issues I am facing - like the neuroma - but not complaining on them.  And not complaining about aging.  Aging is something we all do.  Complaining on it is similar to complaining about being left handed or 5'8" or that we breathe air.  Whatever.   Yes, it sucks that eye sight goes, hair comes in at weird places on your body while other stuff falls out, hearing starts to fail, muscles get weaker, meh.  Complaining doesn't do anything to address that or make it better. 

Call me out when I am complaining on it.

Tuesday 12FEB2019

Greg stopped by the house in the AM and asked me to point to where my foot pain was.  I pointed to the front ball of my foot around the back of the second and third toes. His quick read was, “congratulations, you have Morton’s Neuroma.”
So there is that.  He set me up with a pair of Superfeet inserts and a met pad for the right foot.  We will give this a shot for a few days to see how things go.  In the afternoon, I jogged with those in my fattest and freshest Hokas to practice and then did another four on the treadmill.  I am still aware of the neuroma but it was a tad bit more bearable.  We’ll see how this goes.
In the evening I headed over to InMotion Running (Greg’s shop) to catch the Billy Yang movie about Dave Mackey, called “Leadman.”  The movie is good (also very good is the video that Bill Hanson did on Dave shortly after his amputation).  Even better than the movie though is getting together to see everyone for a few minutes.  I noted in this shot that you had at least three guys who had lost some part of their body to amputation.  Even in that category I am the least accomplished of these guys. 

Anyone recognize the guy who apparently is not happy with that last bite of pizza?
One of the best ambassador’s of the Boulder mountain all things scene – Bill Wright.This is mostly a shot to make JZ jealous because he was home doing calculus homework.
Bill Hanson video.

Trailer to Billy Yang video

Monday 11FEB2019 BP and stuff

I think I have indicated some level of concern about my blood pressure here before.  When I was in the corporate world and would take the annual fitness assessment to get some relief on health insurance premiums, I'd be marked as pre-hypertensive or hypertensive as my systolic number often danced above 120.  When I would check with my doc at an annual physical, they would scoff and say it was not a concern at all until I was above 130.

I picked up a blood pressure cuff for about 20 bucks recently to keep an eye on this.  In recent months I noticed I could occasionally hear my pulse in my left ear and it got me wondering if this was on account for a rising BP. 

I have seen the systolic as high as 135 and as low as 115, but most the time I am sitting in the 120 mid range.  The diastolic sits anywhere from 76 to 85.  Again pre-hypertensive (meaning 120-130 and 80-90). 

I recognize there are a variety of things I could do to alter this from a diet perspective, including the dropping of alcohol, and possibly coffee.  I could shift to drop other things from the food perspective, and maybe include other items (beet juice apparently is the cure to all things these days).  I ain't stoked about it, but I may need to come to terms with the fact that I can't outrun genetics and I might be looking at a med at some point in the future. 

Day 3 in the time out chamber of running.  I hit the gym at the school rather than running, again focusing on legs but mixing in other stuff as well.  I have certainly got a bit better at squats, at least in terms of form ... maybe not so much weight.  I don't think I have to go big on the weight, although I am not pushing much there (even below body weight right now).  I get a good wobbly leg feeling with a bit lower weight and the reps and the sets anyway. 

Sunday 10FEB2019

So I want to sort of go crazy that I am not running but really …
It has been two days off.  It is no big deal but daily running is a habit of mine.  And when I don’t do it, it certainly bugs me and makes me appreciate more when I can do it.  Part of the frustration here in particular is – I can do it.  But I won’t get this foot better (based o the last 6 weeks) by doing that. 

It helped that I got to do this instead today.  The “project” is moving forward. 

A few shots from this week.

Discussing college details for next year …
Making faces while tying a tie

Not impressed with the level of play.

Seeking the next thing to chase, kill, chew on …
 

Saturday 09FEB2019

We headed up to Fairplay today to TZ’s parents.  I brought some running clothes, with the expectation I’d find a nice hill to do some work on.

I had mostly made the decision through the night before and the drive up in the morning that I needed to do something different about the foot.  I have been dealing with this as an “ache and a pain” since Singapore.  That is coming up on 7 weeks of that.  I can run on it but it is not getting better, and it is now creating other issues.  I have called it a plantar thing but it might be as bad as that I have broken something in the ball of my right foot.  I don’t know really but I know that continuing to run on it is not something that is just going to make it go away (and yes, there are a lot of aches and pains that one can run through and they will just go away).

I have concluded that I will take some run time off to see what happens with it.  I can focus the exercise on other stuff – weights, maybe the elliptical because that seems okay without the impact, core.  This will sort of drive me a bit crazy but it will be fine.  In any case if I want to be on a path to even finish PPM come August, I need to get this right and I am not on that road right now.

Friday 08FEB2018

I got together with Greg and Syd for some afternoon work.  We had intended to get to get together in the AM, but when one of us bailed for the 6AM meet up – it was easy for the rest of us to follow suit.  I had been up later the night before than I had planned to be.  I had got together with Charles and Stan for what was supposed to be an hour of plinking away on the guitars, but then five hours later I dragged myself home (it was fun).  Also seeing the two degree temps at 530 from the bed made calling it pretty easy.

Even in the warm up, I could tell I was not happy with the running.  I was getting weird cramps in the right leg, up into the hammie.  I was not sure where the heck this was coming from but I presumed it was because I had been doing something to compensate for the right foot that has been giving me trouble. 

Greg and Syd started the workout, which was not really meant to be too hard – 3 minute intervals at current 5K pace – and I was struggling from the get go.  I did a couple, took a breather to see if I could reset, did another two and then called it.  I jogged very slowly back home, contemplating next steps on the foot and my unwillingness to come to terms with it.  10 miles.

Thursday 07FEB2019

Afternoon - slog.  Felt like 10 pounds in a 5 pound sort of thing.  Foot hurt.  Cold and slushy and slick.  Meh.  Weight room was locked afterwards.  Grind on.

We went to the funeral service for David Bergan today.  Guy never got past the 8th grade, so joined the Navy young to join the effort in the Pacific during WWII.  The flag on the casket gets me pretty much every time.  Even typing that gets me.  I couldn't make it to the graveside service, but I am sure Taps would have left me as a sniveling mess. 

Wednesday 06FEB2019

I had an early call with the east coast so I missed the opportunity to get a workout in with Greg and Syd.   I had hoped to get a workout in the afternoon or even the later morning.

But then the furnace went out.  I spent the obligatory time via Youtube video trying to figure out why the pressure switch was stuck open (and I really had no knowledge of such thing before this) and trying various things to address that.   It got to a level beyond my skill set or willingness to screw with my furnace, so we got an HVAC a guy to come and change a capacitor on the compressor motor.  Of course this happened on a day when the temps dropped back into the teens and the snow started flying again - so there was not gonna be any waiting on getting this addressed.  Definitely a first world problem, and glad we can get it resolved ... but chewed up the AM.

Meanwhile, the snow came in fast and hard enough over the later morning and the afternoon that all post school activities were cancelled - including practice.  Greg came by and we headed out and within a few minutes were were wondering what the hell we were doing.   It was slow, slick and we were more likely to hurt ourselves as old men than accomplish anything.  I knew there was no way I was going to get in a workout worth anything.  We kept it to an easy 5.4 miles.

Tuesday 05FEB2019

AM - 8.3 miles easy, with seven of those being with Greg.  Slow running to start at 6AM in the teen temps but we got it down to 8 without thinking about it by the end.

If you care to get an idea as to how tough the NCAA is, check out the current indoor qualifying lists.  I shamelessly plug the efforts of a kid who graduated from the local high school here last year who is now at CSU.  He ran a 4:11 and change at altitude this past weekend, which according to some mystical tables that the NCAA manage to shift times based on altitude, track size, banked track and moon phase, converts to a 4:05.

That puts him as 71st on the list.  Seventy one.  And the sixth frosh.  The indoor champs will take the top 16 overall.  And a 4:05 mile ain't even gonna get you a ticket to watch the race.  And this story is replicated over and over for each distance, each sprint, throwing event, and jump.  Running to a D1 scholarship is no joke.

Afternoon - an easy four miles.

Monday 04FEB2019

Afternoon - 7.2 miles.  About a 2 mile warm up, then 8 x 200 on 200 rest.  I was 38-39 on all of these.  I really don't have much more of a gear above that.  Finished out with another 20 minutes or so home. 

If you want to see something amazing look up the last 50 meters of Houlihan's win at USATF XC this past weekend.  Dang.

Sunday 03FEB2019 and remembering one of the GG

don’t know too many WWII vets or the Greatest Generation types, but I did have the honor of knowing this man a little.  Veteran of Saipan.  Look that one up if you don’t know what that means. 

His business card was always a crack up.

Rest in Peace good sir. 

Sunday morning – 10 easy miles early before the trails softened to complete mud.  Good little crew too. 

I got some good miles out of the week, even with it being a travel week.  It felt like the first week I actually was able to get over the cold hack flu thing I had.  I really didn’t do well with the things I needed to do like quality or gym work or getting to hills, but the basic consistency seemed to be finally dialed in right.  Baby steps forward I guess. 

In the afternoon GW swung by and set me up with this sweetness.  Yes! 

I