It took me until Saturday afternoon to feel "normal" again after Tuesday night's marathon school board meeting. A hot topic drew a lot of citizen speakers and the 34 each had five minutes to say their peace. That was no less than 3 hours of it.
Anyway Thursday morning's call for 8 miles came before Saturday afternoon and I did persevere; but it was ugly. I had half a bagel and no Gu when I left at 6 a.m. I had a nice route picked out that took me downtown where I ran into Chris and Jack of my Sunday morning long-run gang. We teamed up to go a couple miles and catch up. Thank goodness they were going slowly.
In the interest of paying pennance for not seeing them since June I detoured from my route to hang with them an extra half mile. It turned my 8 into 8.5. I fit a few water stops in along the way but it was gruesome running. The humidity was in full bloom and the temps were about 80F.
I slipped in a few "water stop" practices in the last mile and got home barely in time to shower, change and drive to work. My time was a penguinesque 1:32 for a near-11 minute mile pace. Even with that factored into my Parrot Predictor the deranged Parrot predicts I'll run a marathon in 4:17. It tried to make me believe that last time too and it near killed me.
We'll see. We'll see.
Tomorrow calls for 17 miles. That will take some planning tonight. I also need to sign up for the New Haven 20K tonight, plus pack. I leave for Rhode Island on Wednesday night. Yeah!! The forecast is a '9' with highs in the mid 70s, low around 60 and sunny weather. How great is that?
8.26.2006
8.23.2006
Can I get any sleep around here?
Tuesday started out just fine. I ran 7 x 800s at a 10K pace (8:02 pace) and went to work.
Work was fine in preparation for the evening's board meeting.
It started at 5:30 p.m. It ended at 1:05 a.m. I overslept, went to work and had a whole ton of emails and new work to do as a result of last night's meeting.
Now I will forego Project Runway and go sleep. Good night.
Work was fine in preparation for the evening's board meeting.
It started at 5:30 p.m. It ended at 1:05 a.m. I overslept, went to work and had a whole ton of emails and new work to do as a result of last night's meeting.
Now I will forego Project Runway and go sleep. Good night.
8.20.2006
Sorta racing and definitely longing
Today's mission was to feel better than during last week's 14 mile long run.
I had a plan for the run this time. I was not leaving the route and segment breaks up to somebody else, who also runs perhaps a little faster than I would normally pace myself. I had signed up to run the season opener for Central Florida racers. 1600-1700 were toeing the starter mats.
Before I got there though, I decided to run to the race site, race, then run home and finish my 15 mile commitment. There were several ways to do that and, because of a.maria who counseled Jeanne, I broke it down. 3 or 4 miles over, plus 3.1 racing, then 3 or 4 miles home followed by 5 or 6 miles around the hood.
I chose the more scenic variety of routes which happened to put me on a four mile warm-up to the race site, next to the cultural park with its theatres, science center and exhibit halls. I had a fifteen minute break between my arrival and the starter's call so I mingled with all the dry shirted entrants who were milling about. The social aspect of seeing people you know before and after a race is what makes it worthwhile to me.
I approached the race with a mentality that I better go about 70% and save myself for the eight miles home I had to do. It proved to be a good idea. My first mile was about sightseeing and talking to myself. There was that pretty girl there; the other ones over there; why are those folks running with ear buds? What are they listening to? How fast am I going? etc.
The first mile marker came up and the clock was 9:22. Wow. That sure was casual. "Well," I said, "I better pick it up a little or I'll be a sad sack finisher."
Mile 2 was slightly better at 9:12 and I really was not feeling like I was pushing at all. I had a few familiar shirts around me that kept me at their pace. I started to think like I usually race. Who can I pick off?
The third mile was a different story. I started pulling away from my pack peers and passing all sorts of rabbits who were feeling the heat. I was having some serious fun winding around and through some streets with corners and cars to give me angles to cut and pass those not as shrewd as me.
With a tenth left I clicked throught the third mile at an 8:18 pace; almost a minute faster. That's better. I crossed the line in 27:46.3 which ranks 29th on my list of 31 5K races over the last seven years. One of those slower ones was running with Susie as her pace partner in New London last summer.
Nevertheless I got some tempo work into my long run for the day. Aftr a water, a Gu, a body fat test and some sports drink I headed back home on the three mile route. At home I had some more Gatorade and tracked along my five mile route in reverse of the usual direction so that it woulf be more appealing.
So is 8.9% body fat a good thing?
It all went down quite well. I was very happy with my segments. I hydrated, Gu-ed or rested at regular intervals and I never had to stop to walk. That's an accomplishment I will relish until next weekend when the schedule calls for 17 miles.
I had a plan for the run this time. I was not leaving the route and segment breaks up to somebody else, who also runs perhaps a little faster than I would normally pace myself. I had signed up to run the season opener for Central Florida racers. 1600-1700 were toeing the starter mats.
Before I got there though, I decided to run to the race site, race, then run home and finish my 15 mile commitment. There were several ways to do that and, because of a.maria who counseled Jeanne, I broke it down. 3 or 4 miles over, plus 3.1 racing, then 3 or 4 miles home followed by 5 or 6 miles around the hood.
I chose the more scenic variety of routes which happened to put me on a four mile warm-up to the race site, next to the cultural park with its theatres, science center and exhibit halls. I had a fifteen minute break between my arrival and the starter's call so I mingled with all the dry shirted entrants who were milling about. The social aspect of seeing people you know before and after a race is what makes it worthwhile to me.
I approached the race with a mentality that I better go about 70% and save myself for the eight miles home I had to do. It proved to be a good idea. My first mile was about sightseeing and talking to myself. There was that pretty girl there; the other ones over there; why are those folks running with ear buds? What are they listening to? How fast am I going? etc.
The first mile marker came up and the clock was 9:22. Wow. That sure was casual. "Well," I said, "I better pick it up a little or I'll be a sad sack finisher."
Mile 2 was slightly better at 9:12 and I really was not feeling like I was pushing at all. I had a few familiar shirts around me that kept me at their pace. I started to think like I usually race. Who can I pick off?
The third mile was a different story. I started pulling away from my pack peers and passing all sorts of rabbits who were feeling the heat. I was having some serious fun winding around and through some streets with corners and cars to give me angles to cut and pass those not as shrewd as me.
With a tenth left I clicked throught the third mile at an 8:18 pace; almost a minute faster. That's better. I crossed the line in 27:46.3 which ranks 29th on my list of 31 5K races over the last seven years. One of those slower ones was running with Susie as her pace partner in New London last summer.
Nevertheless I got some tempo work into my long run for the day. Aftr a water, a Gu, a body fat test and some sports drink I headed back home on the three mile route. At home I had some more Gatorade and tracked along my five mile route in reverse of the usual direction so that it woulf be more appealing.
So is 8.9% body fat a good thing?
It all went down quite well. I was very happy with my segments. I hydrated, Gu-ed or rested at regular intervals and I never had to stop to walk. That's an accomplishment I will relish until next weekend when the schedule calls for 17 miles.
8.17.2006
New spin on slacking off
It was hot and humid this morning. Shock. I was happy to see I only had five miles on the docket after worrying that it would be seven. I went out at about 600 and started quickly. It was meant to be a tempo run, or so I intended.
I came in at 47 minutes and change which is really stinky. What happened is that the Project Runway Effect caught up with me. I could not turn off the show last night and so only had six hours of sleep; plus I went out with nothing more than a glass of water in my belly.
At the fourth mile I changed strategy. Instead of a tempo run I, uh, practiced my water stop pacing. Yeah, that's what I did. I pretended there was a table just ahead and lots of people in the way. I stopped and pretended to grab some drink refreshment for about 25 steps then started up again. I ran 200 steps and imagined another water stop. I practiced my slow down-walk--stop-walk-fast walk-jog-run routine a few times to get me home. Phew. It is brutal out there.
I was dizzy when I came in the house - but only briefly. A bottle of Gatorade had me right as well as a shower. I have to say I am in good flexibility shape. When I stretch after my runs I do not get caught in any lock ups or screaming muscle spasms. Maybe that comes later.
The next two weeks will ramp up my training mileage. It's not much (30 miles/week) but it's going to be a test. The MCM is just 10.5 weeks away! I booked my flights today and confirmed my lodging. For those of you in the DC area I arrive midday on Friday the 27th and leave Monday morning the 30th.
I still need to figure out if I need a car. In to National Airport (I understand only Republicans call it Reagan) and staying in Arlington a few miles from the start line. Will the Metro get me around?
I came in at 47 minutes and change which is really stinky. What happened is that the Project Runway Effect caught up with me. I could not turn off the show last night and so only had six hours of sleep; plus I went out with nothing more than a glass of water in my belly.
At the fourth mile I changed strategy. Instead of a tempo run I, uh, practiced my water stop pacing. Yeah, that's what I did. I pretended there was a table just ahead and lots of people in the way. I stopped and pretended to grab some drink refreshment for about 25 steps then started up again. I ran 200 steps and imagined another water stop. I practiced my slow down-walk--stop-walk-fast walk-jog-run routine a few times to get me home. Phew. It is brutal out there.
I was dizzy when I came in the house - but only briefly. A bottle of Gatorade had me right as well as a shower. I have to say I am in good flexibility shape. When I stretch after my runs I do not get caught in any lock ups or screaming muscle spasms. Maybe that comes later.
The next two weeks will ramp up my training mileage. It's not much (30 miles/week) but it's going to be a test. The MCM is just 10.5 weeks away! I booked my flights today and confirmed my lodging. For those of you in the DC area I arrive midday on Friday the 27th and leave Monday morning the 30th.
I still need to figure out if I need a car. In to National Airport (I understand only Republicans call it Reagan) and staying in Arlington a few miles from the start line. Will the Metro get me around?
8.16.2006
Usually
I made my usual trip to the track yesterday morning and ran into the usual crowd of 75 or so marathonfesters doing their speed work. What was unusual was how late they were there. I usually get in my first repeat just before all of them head to the cars and leave me to myself (with an extra hour sleep than them).
I checked their markerboard under the lantern light to see they were all doing ladder repeats of 400-800-1200-1200-800-400. That should not have taken so long. Regardless, it was more invigorating to me to have all the others there running and recovering from the repeats. It started up my competitive juices.
My plan called for 5x1200. I did not feel particularly strong. My legs were still tired from Saturday. What was unusual yesterday was the higher humidity. It had been unusually dry here for a week or more without the usual afternoon thunderstorms. (That usually means no hurricanes are lurking around either.) So when it finally rained on Sunday and Monday the morning heat and dampness brought out the sweat. Between the marathonfesters and me, we must have perspirated a good 125 pounds yesterday morning. That's a foul visual thought. Sorry.
So my 5x12s went slower than I expected but I will allow for the legs and conditions. The splits were 6:14, 6:02, 6:11, 6:10 and 6:12. Not even 5K pace. Eh. So much for that.
There's a 5k on Sunday that opens the fall racing season around here. I have 15 miles to do for my long run. Maybe I'll run to the race site, race and run home the long way. Yeah; that has merit. I'll have to plot the route tonight.
Data recap: 8 uses of the word usual or variations thereof in this post. Ack!
I checked their markerboard under the lantern light to see they were all doing ladder repeats of 400-800-1200-1200-800-400. That should not have taken so long. Regardless, it was more invigorating to me to have all the others there running and recovering from the repeats. It started up my competitive juices.
My plan called for 5x1200. I did not feel particularly strong. My legs were still tired from Saturday. What was unusual yesterday was the higher humidity. It had been unusually dry here for a week or more without the usual afternoon thunderstorms. (That usually means no hurricanes are lurking around either.) So when it finally rained on Sunday and Monday the morning heat and dampness brought out the sweat. Between the marathonfesters and me, we must have perspirated a good 125 pounds yesterday morning. That's a foul visual thought. Sorry.
So my 5x12s went slower than I expected but I will allow for the legs and conditions. The splits were 6:14, 6:02, 6:11, 6:10 and 6:12. Not even 5K pace. Eh. So much for that.
There's a 5k on Sunday that opens the fall racing season around here. I have 15 miles to do for my long run. Maybe I'll run to the race site, race and run home the long way. Yeah; that has merit. I'll have to plot the route tonight.
Data recap: 8 uses of the word usual or variations thereof in this post. Ack!
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