20 miler number II

Did the usual out-and-back up to and along Forbidden Drive in the Wissahickon. I felt great until around Strawberry Mansion (on the return) and then I think I started to bonk, and hard. I muscled through to Lloyd Hall, then suffered through to South St. It kind of felt like the end of a marathon, even though it was only 20 miles. I think it was probably just the heat and lack of food (hungover yesterday = didn't have an appetite and didn't eat as much as I should have).

Catching up

This has been a whirlwind week.

I finally submitted my thesis proposal on Tuesday; something that I have been talking about for a long time, but which kept getting delayed because there was too much fun research to do. I wasn't thrilled with the last few sections, which were highly speculative, but I hope the committee will find it sufficient.

After finishing the proposal, I had to immediately turn around and start preparing my talk for IBM PLDay on Thursday. I don't think I've every designed slides start to finish so quickly, but the talk went great.

Running had to take a backseat this week:

• Wednesday I had a late meeting, then early dinner at S's place, so I only had time to squeeze in 2 quick-ish (something just under 13:30) treadmiles. Figured it was better than nothing.
• Thursday was impossible to run--was up at 5am and didn't get down to Brooklyn until 8pm.
• Friday I did two loops of Prospect Park with JeRM, so around 7mi?
• Then today I was still a bit tired from last night in the city: I met Amish and Hank for dinner, then drinks with a bunch of Cambridge-Oxford alums, then dancing with Columbia residents in alphabet city. S happened to be in NYC for the US Open so came by with her brothers to the bar / club thing... The night ended with the surreal experience of playing RockBand and jumping in the ball pit at Google's NY offices at 4am. Good times. Anyway, I am well tired and only did a US Grant out-and-back.

St Georges Hill

Yesterday: Didn't run at all. I was worn down from 70mi and 65 mile back-to-back weeks, and several nights with very little sleep. Went for a really nice evening ride with S up to Northern Liberties for dinner and rode through the 5th St tunnel. So much fun.

Today: Ran a St George's Hill loop. I love this run and I felt fast today. 9 miles, untimed (the HRM watch is on the fritz too... time for another green Timex?) Rested legs are awesome.

Wissahickon

I did it. That's about all there is to write. This run was hard--far too hard for a step-back week.

I think I need a rest day, or maybe just a nap.

Strawberry Mansion

As Blitzer used to say: Strawberry mansion, up and over.

I didn't exactly feel awesome today--I am slogging through the last 48 hours of thesis proposing--but these runs are getting easy. It's kind of weird when a run just shy of 10 miles feels totally unremarkable. I do feel like I'm getting some fitness back. Not sure I am getting faster, but I feel able to run for miles and miles at 7:30 pace and not feel like I'm working hard. So at least I have that going for me.

Easy Eight

Did an out-and-back to the 2 mile mark between the RR Bridge and Strawberry Mansion. I think this is 8 miles exactly. Tried to run totally easy and mostly succeeded. 1h1m.

Nother Niner

Now see, this is why I am not fast. I should have done 6 or 7 800s today around 5k pace. What did I actually do? A 2mi warmup, 3 of the 800s (@ 6:10 pace with 400 jogging around 9:00 pace). And then I just got sick of being on a treadmill and busted outside for Lemon Hill loop. 9 miles total, but not enough fast ones.

NINER

A Montgomery / Memorial Hall loop with a George's Hill extension. 9 miles and they felt easy. (I am well aware that writing that pretty much ensures I will be slow or hurting tomorrow. It never fails, and I never stop tempting fate.) Saw a runner about 1/4 a mile ahead before Girard and reeled her in over the next mile, catching her just at the AM. Then kicked a bit down the river path. Took the last mile up Chestnut / Walnut easy (this was supposed to be an easy day). Something around 70 minutes all told?

Tuesday 8

Ted and I have been talking about running together forever. We finally did it today: from the department up to the AM, then he looped back and I did a Montgomery / Memorial Hall loop, extended with the Zoo loop to make 8 miles on the nose. Unknown time.

I am trying to put the thought of deferring my NYC bib out of my head. It was a good spring and this training cycle is going well. But lately all I can think about is riding my bike.

Pottruck

I think accidentally signed up for the Kenyan version of this training plan. Who puts a 5 miler in the normal rest day after a 70 mile week? (Conversely, what kind of person decides to ride right after a long run?) It's hard to trust the training when you think the trainer may be insane.

Actually, I felt fine today. Legs were a little heavy at the start but after the first mile, they picked up. I did my workout on the treadmill (unremarkable--progression run from 7:30 pace down to 6:40 and a .5 mi cooldown) because I'm thinking of letting my gym membership lapse (not worth it--Penn is raising prices again! It's been a glorified locker most of this year... I prefer to be outside, even in rain/snow/etc.) and because I wanted to lift a little.

Sunday, Sunday, Sunday!

I did the first 20 miler of this training cycle today. It started a bit too fast--the first 4mi in 29 something and 8mi in just a few ticks more than an hour. Turned around after 20 minutes on Forbidden Drive. I kept waiting for my muscles to get tired but except for a few miles where I was coveting every biker's water bottle (I don't know of any water between miles 5 1/2 and 16 1/2 on this run and hate carrying) it was totally fine. I fixed the thirsty problem by stopping at the BP station at Falls Bridge to buy a water and a Gatorade, which helped a lot. The last few miles down Kelly Dr were uneventful except for this: I passed a high school kid around Strawberry Mansion. He asked who I ran for (Huh? I'm flattered, but not a runner, kid. I think I muttered something like "exercise?") Anyway, he must have been doing a long run for a XC workout or something and was maybe ticked at getting passed? He got right on my tail and stayed with me the last 3 miles back to the AM. I was feeling cheeky so decided to oblige in a tiny bit of testosterone-fueled whatever and kicked as much as I could in the last miles of a ~2h40m run. Fun times.

I normally don't plan on doing anything after a long run (besides eat meals of Phelpsian proportions) but I'd promised Darren's wife Jen I'd meet her for a spin out to Conshy. I didn't have high hopes for this ride since I'd only been able to get a smoothie and a bagel down... and was kind of hoping we'd just do an easy Manayunk loop. But she said she was up for Conshy and I hate being the "boat Nate" (old joke = killjoy, Debbie downer, etc.) I tried to follow the Gladwynne loop S likes and was doing well until I missed a turn near the school and we ended up on Conshy State Rd. It's ugly, but traffic wasn't so bad so we just took it up to the top of the ridge and back down to the river... Unfortunately we missed the really fun hills, the giant McMansions, the log cabin, and Balligomingo Rd (say what you will about the aesthetics of English words, Mr Tolkein... I think "Balligomingo Road" gives "cellar door" a run for its money; and you can't bike down a cellar door.) Too bad. Anyway, my legs, obviously didn't feel great, although they got better as the ride progressed. I don't know how triathletes do it (in the other order, I guess.)

I am beyond pooped now and am definitely giving my legs a rest tomorrow.

Oh, also: 70 miles this week!

Montgomery

As I get deeper into training, I find that my runs always start slow but I get stronger as they progress. I mean, the first 5 minutes of every run suck (and when they don't, for me, it means I haven't been able to exercise and/or am on a sugar high), but in training it sometimes takes 20-30 minutes before I feel warm. I guess it makes sense--putting your body through hell (this week I've done just under 50, plus that ride out to Conshy, and another 20 planned for tomorrow)... you're going to be a little tired.

Today was definitely like that: the first mile and a little I was huffing, and really not going fast at all. Then I got to the little rise after JFK and some bikes passed me and bang! my legs were like: OK! you're going to make us run again? might as well go! I slipped in behind the bikers and kept pace up the hill to MLK, then ran hard down to Montgomery, stopped for water, found a new gear going up to Belmont, and just felt stronger and stronger as I went across the Concourse, up to Girard, across the river to Lemon Hill, and back via that river path.

Hoping I don't pay the price for this exuberance tomorrow.

G-Ho, Columbia Bridge

Today I ran to the real G-Ho, then continued up 19th and 20th to the Parkway, up around the AM and on the trail to Columbia bridge. Stopped to stretch it out, and came back via trail, Locust, 25th, etc. This really had better be more than 8mi. I didn't try to push the pace at all, just tried to run strong and easy.

Part II

Evening run to the rowing shell. Went down like this: 2mi warmup to Lloyd Hall, then 1.5mi hard to rowing shell, 1.5mi back, stopped for water on the way home, then went hard on the 1.5mi to Locust tracks, easy last .5mi back to South St. I didn't have the legs today to do anything resembling a tempo workout but tried to push as best I could for the middle three ~10 min segments.

Random thought: I'm not sure how to combine biking with running. When my quads are sore, my running form (as it were) falls apart.

Random observation: The rain and lightning started when I got past Girard and really picked up on the way home. A few blinding whiteouts over CC. Very cool.

Part I

OK! Maybe I really will do a double today.

Ran an AM (i.e., morning) AM (i.e., Art Museum) loop.

Slacker (who biked for two hours)

So I didn't run at all today. S and I didn't meet up to ride until around 2.30 then were gone for a good two hours. I didn't feel like suiting up and running another 7 miles right then and there, so I decided to just take a goose egg for the day. Maybe a double tomorrow (something I always write at night, and and almost never do.)

Penn Loop

Philly is so flat, and NYC is not, so I've been trying to work more hills into my "normal" runs. Today I did a South St Bridge (small hill) / 34th (long, but not steep hill) / Lansdowne (medium hill) / Black St (short, steep downhill) / MLK (flat) / River Trail (flat) loop. I haven't measured this, but I suspect it's around 8 miles?

I've lost my beloved green Timex, so I am stuck with my ugly Polar HRM for now. I didn't time the whole loop (it was something a little longer than an hour) but decided to do the last measured mile on MLK at what felt like 5k effort... it came out to 6:40. Boo. I suppose it's not too bad on the heels of a 16 miler yesterday and 6 hilly miles into this workout... and after having a guy to chase in the first quarter, I kind of lost focus in the second quarter... and I haven't been doing much speedwork... so many excuses... but I was hoping it'd be around 6:30. Oh well, a high water mark at least.

Another double planned for tomorrow: going to try for Columbia bridge in the morning (or maybe just US Grant if I'm achy), then a ride with S after lunch. My legs will have about 30 miles on them in 48 hours. I hope she doesn't say let's do Ambler.



Update: OK. I mapped it and it's a lot closer to 7 than 8. That's fine, but I'm very confused about the time. I was estimating based on having left at ten to seven, but it must have been a bit later: I ran that one mile at 6.40 pace and there's no way it took me more than 50 minutes to run the other 6 and whatever miles. I wasn't jogging.

Also, I did not run this morning. Seemed like a sure way to get my butt kicked on this ride.

Wissahickon

Yesterday I wrote that not running long was the right choice. Well, the storms blew out the hot, sticky weather we'd been having and left a glorious, almost fall-like day in their wake. It was the perfect day to run long. I did the 16 (?) miler up to Forbidden Dr and back in a few ticks more than two hours. I'm pleased: this run is getting easy.

Rained Out

Set out to do 2hrs+ but by the time I got to the Art Museum, some menacing-looking clouds + lightning turned me back. Made an on-the-spot decision to swap today and tomorrow. Was also a bit hungover so was happy to make the switch. As I got to South St on the way home, the skies opened. It was the right choice.

My Run

Yesterday's route was Xtie's standby, but this loop is all mine. I knew about W Fairmount Park--I remember taking Mom and Mollie on a bike ride to Manayunk and having lunch around Memorial Hall during their trip here four summers ago--but I never really ran there until the early 2007. (Kelly drive is fine, and I think I run faster sometimes with people to pass, but (a) it is dead flat and (b) there aren't very many variations you can do.) I ran variants of this loop last winter and I think it probably contribute to a break-through spring: BSR, where I broke every PR between 5k and 10mi, and the 5k in Alaska, which wasn't so impressive for the time (19m4Xs I think--they never posted the final results online) but where I actually got to race: the first mile went by in just under 7 and I found myself in the leading pack. Things spread out in the second mile and I caught a military-looking dude around mile 2 for third, then worked up to the very young high schooler (and hometown favorite--everyone was yelling "come on Gil! Don't let him beat you) just before the final hill, before easing up and letting him have 2nd place. (I had it in my legs to pass him, but not my heart.)

This week has been a tough one. Sunday's 18mi+, Tuesday's ride with S followed by a slog of an evening 8, and Thursday's 9+ hill run have left me unsure if I'll get out there and have legs that feel like running or ones that never stop whining. This morning they were up to run. I tried to hold back, but ended up just starting hard and fast all the way to the Montgomery Bridge. Then up the hill to Belmont, scooted across the Concourse (and by the Monument to PA's Civil War generals), back down Lansdowne to Sweetbriar, and back via MLK. Took it easy again for the last river trail portion trying to cool down a bit for tomorrow's long run. I think this is almost exactly 9 miles.

US Grant

I will always think of this as Xtie's run, especially on a cold day in (not-quite) July. Three summers ago I had what was--in hindsight--a truly delightful month: mornings with toast and eggs and coffee and yogurt and TdF, days working in coffee shops or Van Pelt, bike rides and picnics up in the Wissahickon, dinners with gazpacho, fish, or risotto, always a good salad. Nights driving my housemates crazy watching all nine hours of Ken Burns (good ol' Ed Bearss, the awful! Barbara Fields, and... my favorite... Shelby Foote) with Ben & Jerry's, tea, + Bordeaux. But, alas, the month did not seem happy at the time. In fact, I was f%#@ing miserable. Lolo's death at the start of May hit me hard and I'd only just started to process it. They found his tumor in January and I'd spent that winter and spring schlepping down to DC/Balto every weekend I could to be with him, Tita, and Lola as he did chemo at Hopkins. The last two weeks, when he was supposed to be recovering, I was cramming for my prelims ... and then bang, bang, bang he fell, broke his hip, and his heart couldn't cope. It turned out that the last time I saw him was on Easter Monday when I wheeled him over to the hospital before running to catch the train back to Philly. Lolo dying also triggered what ended up being long journey coming to (non)-terms with Dad's family 2.0. And a difficult first year of grad school didn't help either, I'm sure. The end result of all this stuff was that, for the first time in my adult life, I felt real unhappiness. For a boy who had lived a charmed and silly-crazy-happy life until then, it was bewildering. I wish I'd had someone to talk to. But I didn't. And not understanding or knowing how to deal with all these new feelings, I took it out on the one thing in my life that was actually constant but I thought had changed... Aww, sad.

Oof. That was a little more introspective and melancholy than I expected. Don't get me wrong: every one is very happy now and stronger for it, and agrees that it was definitely for the best and all that. If I feel still feel bad, it is only for not understanding myself and for having pushed a good friend away.

Anyway, running! That summer I was obsessed with trying to regain some hops, so I used to run the mile and a half up to AM and do plyo stuff and Xtie would always continue up to US Grant and catch me on the way home. A few times I joined for a "long run" and to see the statue of the great (drunk) Union man. I paid him another visit today.

Hills!

Finally got my legs back under me, just in time for my hard Thursday workout. Ran up to Landsdowne and did 6 reps of the hill. Then came back via Black / MLK / river trail / Chestnut. I think this is safely more than 9 miles?

Warning: shoe nerdery and graphic story follows. The last time I did this workout I was breaking in the same pair of 2130s I wore today. These are still fast and my favorites by far. I try to save them for days like today (the Gel Empire IIs kinda sucked in the end.)

OK, on to the graphic story. The most remarkable thing about this run was what happened to my torso. Evidently I should tape 'em up because when I got back to Pottruck, I discovered two bright, baseball-sized red spots on my shirt. I guess I'd been bleeding for a while. I hadn't noticed. I guess that's why everyone was giving me weird looks as I ran up Chestnut and Walnut. For what it's worth, nipple bleeding sounds worse than it actually is. I'd take it over a banged up toe, or a chaffed groin any day.

Achy Breaky Nate

Quads still hurting from yesterday.

Did a South St bridge / 34th / Girard / Lemon Hill loop, returning by 22nd St. I think this is a shade under 6, it took me a shade over 40.

Tired boy

It's over.

Morning: went for a 30mi+ ride out towards Gladwyne / Conshy with S. It was really nice to ride with someone who knows all the good roads (I'd actually been on most of the route before, during various solo explorations, but my usual MO has always been to get lost and wander until stumbling on Conshy St Rd). I could have done without the complaining about my leg hair, but what can you do?

Evening: ran the Montgomery Loop. This was a survival run--I was majorly sore from Sunday and riding a few hours earlier. I ran it thusly: run 2mi to the zoo, stop and stretch; run 2mi to the water fountain at RR bridge, stop, drink, and stretch; run 2mi to the AM, stop, wring about 500mL of sweat from t-shirt, stretch; run 2mi to Pottruck, touch blue light, stretch. So I guess I should log this as 4x3200m. I strongly considered shortening this workout (thinking they'd just be junk miles) so I was kind of glad to just have finished it. I expected this run to be very slow, but even with all the stopping, it was still around 8min pace. Weird.

I was still swollen when I got back so I did the old ice bath trick. It felt great and seems to have helped get me back to normal.

Day #Whatever

OK, I am discontinuing the counting of days. It was cute when days since I started this training cycle coincided with the day of the month, but I'm not going to do the higher math anymore.

My legs are all kinds of swollen. Don't get me wrong, getting up above 50 miles per week (last week was 60!) with some regularity is making them all nasty and veiny and sinewy (and lovely). But I noticed that my feet and ankles are a bit puffy. And my thigh was jutting out all weird today. I think they (my legs) may still be a little shocked from yesterday. I asked them to do a not-entirely-slow 3mi treadmill run and they weren't unhappy. Unfortunately, my iPod pooped out and sketchy guy (he's back!) got on the machine next to me and started weirding me out so I went home.

I have a wonderful, but potentially stupid-hard day planned for tomorrow: morning spin with S (who races Cat 2? I am prepared to get my butt kicked) then 9 miles to run in the evening.

Day #34 - Forbidden No Longer...

I ran up Forbidden Drive today. I did about a mile and a half after the turnoff, which is 8 miles out, so I think this is between 18-19 miles. It took me just under 2h30m.

I had all these things to write, but then I went out with S and they had Bell's Oberon and now those thoughts are gone. Sigh.

Day #33 - Difficult Six

Dude. Today was weirdly difficult. I set out to run another seven but by Sweetbriar (Sweetbriar!) I was dragging. I stopped to catch my breath, and settle my stomach a bit, but just returned via Lemon Hill. This may not even be six. But I did not want to compromise tomorrow's long run and I felt like absolute crap. Maybe I ate something weird. Poo.

Day #32 - Easy Seven

Runs like this one are what make marathon training so great. Friday's schedule called for an easy seven, and even though my legs were still a little sore from Thursday's speedwork, after a month of training I knew it would be easy. I think most of this is mental: when you've been doing 1hr+ runs every other day, you know that a cruise up to John B Kelly with no plan to push the pace is going to be a piece of cake. Anyways, cake--7mi, and untimed--it was.

I'm going to invert my long run yet again. If I did it Saturday, I'd have done 70 miles in the last 7 days. So 7 today and 20 tomorrow!