I adjusted my running this week since the "race" was Monday. I just moved everything back one day and after today's long run, I am back on track.
Friday I had an easy 3 miles on the menu. I wore my Asics support shoes which feel like clown shoes, pushed pretty hard and still came in at a slow 26 minutes. I have learned to stick with my Kayanos when it matters.
Saturday I got up at 500 to join my friend Kit who was driving over to Titusville so her two high schoolers could run in the first cross country meet of the year. After hanging around the program since 1999 I am a veteran and now an alumni parent. It was fun to watch all the kids race and not have the anxiety of worrying about how one of mine performed.
After the races we were treated to the sight, roar and ground shaking of the shuttle Atlantis taking off from the cape just 10 miles away. It was a clear day and we could see the ship distinctly for a few seconds. It was cool.
Today's long run was to be 18 miles. I planned. I went to bed early. I took it seriously.
For a warm up I left the house at 545 and planted a cooler with Powerade and water behind a wall where weekend runners usually stop for breaks. I took a four mile jaunt down through Baldwin Park and back, had a sip of Powerade and jogged up to downtown Winter Park to meet the Sunday morning 700 crowd.
On the way over I stopped at the college for some water and a Gu pack. I arrived a little early at Park Avenue but it did not have an adverse effect when we did start running. I was joined by Dave, Jill, Chris, Jack and Ed. There were at least a dozen other runners milling about either finishing, refreshing or starting like some of my mates.
I kept to the slow pace the group set so we could chat a few miles. At the 4 mile water stop I had some Gatorade with everyone else. When we restarted we went down through a glen of cooler air. It was slightly down hill too. My legs just started churning and I pulled away from the group. I went another mile and hit a water cooler for a second Gu. Everyone was still behind me.
Dave caught me about a mile later and passed. A few other runners came up on me but none others from my group. I was flat out pushing with no effort. At the seventh mile of the 10 mile loop I caught up to the four people who passed me. We all commented on the heat and I had some Powerade from my cooler.
I was the rabbit and was the first to move on. I was feeling so good I did not want to slip into a slower pace with tight calves. I kept ahead of all of them for another mile or more before they passed me again. I was happy to be their pacer to catch.
I made it to the 10 mile loop finish and then jogged home to finish my 18. There was no stopping, walking or cramping. It seems I did very well with the Gu, energy drinks and water. When I got home I enjoyed a Cliff bar and bottle of water while cooling off in the pool.
It was a very satisfying 18 miler, covered in 2:54. [I'm gunning for you Michelle!]
9.10.2006
9.06.2006
Repeat after me
Two days after the race and I am back on the track to pump out some 400 repeats. I did a dozen of them and at a quicker pace than the last set of 400s I did a month ago. Last time I did 10x at about 1:50-1:55. Today they rolled in from 1:45-1:50.
I pushed the repeats hard today too; especially after I dropped off from running with Michelle in New Haven. I used to think of us as equals on the race course but she whipped me Monday and I am now more motivated. The speed is important and next will be the endurance.
This weekend there will be no lolly-gagging through the 18 miler. I will be focused with a plan; sort of like that crazy Dianna is on race day. I have to plan the route, the planted water, Powerade and Gu stations, the pace and whatever else comes to mind - oh, and shorts-socks-shoes combo. No need for a shirt.
Michelle got my attention in New Haven when she asked me to confirm what she already knew: Marine Corps Marathon is in eight weeks. Yikes!
I pushed the repeats hard today too; especially after I dropped off from running with Michelle in New Haven. I used to think of us as equals on the race course but she whipped me Monday and I am now more motivated. The speed is important and next will be the endurance.
This weekend there will be no lolly-gagging through the 18 miler. I will be focused with a plan; sort of like that crazy Dianna is on race day. I have to plan the route, the planted water, Powerade and Gu stations, the pace and whatever else comes to mind - oh, and shorts-socks-shoes combo. No need for a shirt.
Michelle got my attention in New Haven when she asked me to confirm what she already knew: Marine Corps Marathon is in eight weeks. Yikes!
9.05.2006
Up and Back
[Running related write ups in blue]
Since I last wrote I have been to Rhode Island and back. That involved a couple of windy days on the beach with mostly cloudy skies, an 8-mile run, two days of Ernesto churning up worse weather than in Florida, some great surf, parties and friends when the sun came out and a 20K run in New Haven.
I salvaged my Labor Day weekend plans by changing flight reservations last Monday from Wednesday night to Thursday morning. The forecast for Ernesto proved true when all Wednesday flights were cancelled. Those who waited too long to re-book couldn't get to Providence until Saturday.
By noon Thursday we were on the beach eating a grinder and soaking up a little sun. Friday was more of the same but with more clouds and the beginnings of Ernesto's northern audition. I managed to orchestrate a dinner for 12 that evening at the local Italian-Mexican restaurant (interesting blend).
Friday morning I turned out at 630 to run a warm up for the 20K race on Monday morning. I left the house and headed to the beach along A1A/Shore Road. I saw seven wild turkeys about 15 feet away from me as I approached the Langworthy Farms light where I turned left and ran down to the Weekapaug breachway, then along the coast to Spray Road and all the cottage/mansions. I took a Gu around then, in small doses that I let my saliva break down to reduce the clumpy feeling in my stomach. Back up Noyes Neck Road I saw a rabbit fly out of a bush faster than hop-hop and, moments later, understood why. I saw a red fox zip out of the same bush - the first one I've ever seen.
I kept going, then east back to Shelter Harbor, down Gounod, through Kiss Corner and home for almost eight miles. I wore my new Asics Kayano XIIs which I gambled on to be broken in by race day. They passed the test.
Saturday and Sunday were a loss as far as the beach scene. My son T from West Point came down and we drove around sightseeing some neighboring towns. Saturday night I executed the Plan B dinner party. I had originally scheduled it as the culmination of a fun beach day at the cabana. Instead we went to the largest house among us (Tobin's) and had a party for 24 folks.
Sunday night another neighbor had us to their house for a beef stroganoff dinner. The noodles served as my carbo loading food source. I exited early so I could prepare for the next day's race and get some sleep.
Monday morning I was on Billy J's front curb by 6:40 a.m. He was ready with a mug of coffee for me but I'd already stoked up on the 30 minute drive down. I continued as the driver and we made it to New Haven in 45 minutes on a relatively empty I-95.
We found a nice parking spot three blocks from the race and headed over to start area. We hit the port-a-potties first thing then found Dianna at the pre-arranged church location. By the time we had gone off to get our race packets and come back Jon from Michigan had arrived; then April Anne and Michelle (with Maggie and hop-a-long John) right behind. Dan and his friends from the Bronx showed up as did Beth from Connecticut.
Holy RBF Meet-Up! There were eight of us. Needless to say I took lots of pictures much to April Anne's dismay. And much to her delight, I'm sure, she will be glad to know I managed to erase ALL the pictures before saving them to the hard drive. Doh! I especially lament losing the Michelle family shot.
The New Haven 20K is a great race. The date is good. The support is first class. The neighbors embrace it and turn out to cheer you on. The course is more scenic than you would expect of a port town like New Haven, CT. It is well run except for the inevitable food shortages. But they do have beer and it does not run out; whoa - I am getting ahead of myself.
The weather was outstanding again. About 58F and partly cloudy skies. Light breeze. Good crowd but maybe not as many 20Kers as last year.
Dianna did what Dianna does. She was wired and wound up for the usual assault on PR times following sage advice from coach jeff. April Anne was favoring a knee so she ran with Billy J. the entire route. They practically crossed the finish line holding hands. It was cute.
Michelle, Beth and I ran the first mile together in a heavy traffic 9:45. Michelle and I are on the same training plan for the Marine Corps Marathon so it was good to be running together, aiming to run the same pace. We wanted 8:30 mile averages. That first split set us back.
We picked it up right away on mile 2 and lost Beth. Michelle and I stuck together through the 10K mark at 53:40 or so. In the next mile I felt a need to let her go so told her as much and met up with her at the beer stand.
I tried Gu before the race and twice during. The third pack, with 3 miles to go, was well worth it. I felt very good coming in the last 1.4 miles compared to last year. There was a marked difference in running a familiar course vs. one I've never seen before.
My splits were all over the board. I think the first mile jam up cost me a PR but I really wasn't expecting one. I had lower expectations so the end result was surprisingly good.
After the race we grabbed beers, cameras and food snacks. I took a picture of Jon's truffles but, of course, they didn't last nor did my picture survive. Before April Anne and Michelle came around I placed a call to Susie to giver her the race report. Answering machine :( So Jon, Dianna, Bill and I all left a message. Next year she better be there. You only get one year excused pass between races. That goes for Lara too.
When the crowd and beer line died down we bid good byes with hugs and best wishes. Bill and I jumped back on I-95 and by lunch time I had dropped him off back in Mystic and made it to the beach for one last grinder and mingle with the Shelter Harbor gang.
Now I am home in Florida and it is 20 degrees hotter here than it was the whole time in RI. 75F vs. 95F. There you have it. Up and Back.
Since I last wrote I have been to Rhode Island and back. That involved a couple of windy days on the beach with mostly cloudy skies, an 8-mile run, two days of Ernesto churning up worse weather than in Florida, some great surf, parties and friends when the sun came out and a 20K run in New Haven.
I salvaged my Labor Day weekend plans by changing flight reservations last Monday from Wednesday night to Thursday morning. The forecast for Ernesto proved true when all Wednesday flights were cancelled. Those who waited too long to re-book couldn't get to Providence until Saturday.
By noon Thursday we were on the beach eating a grinder and soaking up a little sun. Friday was more of the same but with more clouds and the beginnings of Ernesto's northern audition. I managed to orchestrate a dinner for 12 that evening at the local Italian-Mexican restaurant (interesting blend).
Friday morning I turned out at 630 to run a warm up for the 20K race on Monday morning. I left the house and headed to the beach along A1A/Shore Road. I saw seven wild turkeys about 15 feet away from me as I approached the Langworthy Farms light where I turned left and ran down to the Weekapaug breachway, then along the coast to Spray Road and all the cottage/mansions. I took a Gu around then, in small doses that I let my saliva break down to reduce the clumpy feeling in my stomach. Back up Noyes Neck Road I saw a rabbit fly out of a bush faster than hop-hop and, moments later, understood why. I saw a red fox zip out of the same bush - the first one I've ever seen.
I kept going, then east back to Shelter Harbor, down Gounod, through Kiss Corner and home for almost eight miles. I wore my new Asics Kayano XIIs which I gambled on to be broken in by race day. They passed the test.
Saturday and Sunday were a loss as far as the beach scene. My son T from West Point came down and we drove around sightseeing some neighboring towns. Saturday night I executed the Plan B dinner party. I had originally scheduled it as the culmination of a fun beach day at the cabana. Instead we went to the largest house among us (Tobin's) and had a party for 24 folks.
Sunday night another neighbor had us to their house for a beef stroganoff dinner. The noodles served as my carbo loading food source. I exited early so I could prepare for the next day's race and get some sleep.
Monday morning I was on Billy J's front curb by 6:40 a.m. He was ready with a mug of coffee for me but I'd already stoked up on the 30 minute drive down. I continued as the driver and we made it to New Haven in 45 minutes on a relatively empty I-95.
We found a nice parking spot three blocks from the race and headed over to start area. We hit the port-a-potties first thing then found Dianna at the pre-arranged church location. By the time we had gone off to get our race packets and come back Jon from Michigan had arrived; then April Anne and Michelle (with Maggie and hop-a-long John) right behind. Dan and his friends from the Bronx showed up as did Beth from Connecticut.
Holy RBF Meet-Up! There were eight of us. Needless to say I took lots of pictures much to April Anne's dismay. And much to her delight, I'm sure, she will be glad to know I managed to erase ALL the pictures before saving them to the hard drive. Doh! I especially lament losing the Michelle family shot.
The New Haven 20K is a great race. The date is good. The support is first class. The neighbors embrace it and turn out to cheer you on. The course is more scenic than you would expect of a port town like New Haven, CT. It is well run except for the inevitable food shortages. But they do have beer and it does not run out; whoa - I am getting ahead of myself.
The weather was outstanding again. About 58F and partly cloudy skies. Light breeze. Good crowd but maybe not as many 20Kers as last year.
Dianna did what Dianna does. She was wired and wound up for the usual assault on PR times following sage advice from coach jeff. April Anne was favoring a knee so she ran with Billy J. the entire route. They practically crossed the finish line holding hands. It was cute.
Michelle, Beth and I ran the first mile together in a heavy traffic 9:45. Michelle and I are on the same training plan for the Marine Corps Marathon so it was good to be running together, aiming to run the same pace. We wanted 8:30 mile averages. That first split set us back.
We picked it up right away on mile 2 and lost Beth. Michelle and I stuck together through the 10K mark at 53:40 or so. In the next mile I felt a need to let her go so told her as much and met up with her at the beer stand.
I tried Gu before the race and twice during. The third pack, with 3 miles to go, was well worth it. I felt very good coming in the last 1.4 miles compared to last year. There was a marked difference in running a familiar course vs. one I've never seen before.
My splits were all over the board. I think the first mile jam up cost me a PR but I really wasn't expecting one. I had lower expectations so the end result was surprisingly good.
After the race we grabbed beers, cameras and food snacks. I took a picture of Jon's truffles but, of course, they didn't last nor did my picture survive. Before April Anne and Michelle came around I placed a call to Susie to giver her the race report. Answering machine :( So Jon, Dianna, Bill and I all left a message. Next year she better be there. You only get one year excused pass between races. That goes for Lara too.
When the crowd and beer line died down we bid good byes with hugs and best wishes. Bill and I jumped back on I-95 and by lunch time I had dropped him off back in Mystic and made it to the beach for one last grinder and mingle with the Shelter Harbor gang.
Now I am home in Florida and it is 20 degrees hotter here than it was the whole time in RI. 75F vs. 95F. There you have it. Up and Back.
8.29.2006
There's no accounting
How would you explain it? I got up early and went to the track to do 3x1600 repeats. Not too difficult, huh? Last time I managed to rack 'em at 7:58, 7:49 and 7:49. Today, feeling okay, I started fine but then died: 7:50, 7:57 & 8:12. Do you think it had anything to do with running 17 miles two days ago? Or am I just not the runner I was a year ago?
If I make it out of Florida Thursday morning after Ernesto plows through Orlando with his 50-60 mph winds I plan to run 10 miles on Friday and then the New Haven 20K on Monday. Do you think I should throttle back a few miles to give me a chance to score nicely on the race? Or should I stick to plan and work to win the Marine Corps Marathon (in my personal age group/born on my birthday)?
It's been a moviefest at our house lately. We watched the Big Labowski or something similarly stupid-named movie on a Netflix DVD on Friday night. Sunday we went to see World Trade Center and followed that by slipping into another theatre and laughing through The Devil Wears Prada. Last night we went to the artsy theatre, ate a dinner and saw Little Miss Sunshine which was hilarious. My favorite? The Devil Wears Prada.
Oh. The forecast says rain and high wind in Rhode Island on Saturday. Ernesto must be following me.
If I make it out of Florida Thursday morning after Ernesto plows through Orlando with his 50-60 mph winds I plan to run 10 miles on Friday and then the New Haven 20K on Monday. Do you think I should throttle back a few miles to give me a chance to score nicely on the race? Or should I stick to plan and work to win the Marine Corps Marathon (in my personal age group/born on my birthday)?
It's been a moviefest at our house lately. We watched the Big Labowski or something similarly stupid-named movie on a Netflix DVD on Friday night. Sunday we went to see World Trade Center and followed that by slipping into another theatre and laughing through The Devil Wears Prada. Last night we went to the artsy theatre, ate a dinner and saw Little Miss Sunshine which was hilarious. My favorite? The Devil Wears Prada.
Oh. The forecast says rain and high wind in Rhode Island on Saturday. Ernesto must be following me.
8.27.2006
Time was on my side
I did 17 this morning. I ran with lots of people for different stretches of the route. Kind souls shared their Gatorade and water. I shared my Gatorade and Gu. I blew the timing part of it when my Polar reset to the clock time and I lost the cume elapsed time. Oh well.
I started from my house and ran to downtown. I had planned to go the longer of two routes there to knock off the longer of the legs to complete my 17. Trouble started when I left too late. Then I had a construction potty break to take. I arrived about 3 minutes late but I was not the last to arrive. Phew.
It was overcast for the most part and only 95% humid as opposed to 100% so it was not as bad as it could have been. I felt pretty good all the way around with numerous stops for fluids. In the last two miles I had to practice a few more "water stop" walks. Honestly, they are important. I remember how in Miami I tried to start up too quickly after a slow down/walk/stop. Now I have a quick shuffle worked out to get me moving again. From there it only gets better.
I made it home by 955 so it was a long slow run: 3:25. I lost four pounds in that time too. I jumped in the pool, stretched, took a hot shower and fixed up a nice 2nd breakfast with lots of water (I put 3 pounds back on). It's been a lazy day all day, except for registering - finally - for New Haven.
Oh .... and did you notice that the Caribbean hurricance Ernesto has now be reforecast to come right through Orlando on Thursday???? I hope to be in the air Wednesday night and on the ground in New England Thursday morning.
I started from my house and ran to downtown. I had planned to go the longer of two routes there to knock off the longer of the legs to complete my 17. Trouble started when I left too late. Then I had a construction potty break to take. I arrived about 3 minutes late but I was not the last to arrive. Phew.
It was overcast for the most part and only 95% humid as opposed to 100% so it was not as bad as it could have been. I felt pretty good all the way around with numerous stops for fluids. In the last two miles I had to practice a few more "water stop" walks. Honestly, they are important. I remember how in Miami I tried to start up too quickly after a slow down/walk/stop. Now I have a quick shuffle worked out to get me moving again. From there it only gets better.
I made it home by 955 so it was a long slow run: 3:25. I lost four pounds in that time too. I jumped in the pool, stretched, took a hot shower and fixed up a nice 2nd breakfast with lots of water (I put 3 pounds back on). It's been a lazy day all day, except for registering - finally - for New Haven.
Oh .... and did you notice that the Caribbean hurricance Ernesto has now be reforecast to come right through Orlando on Thursday???? I hope to be in the air Wednesday night and on the ground in New England Thursday morning.
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