Hills

Thursday, according to Nate's Wingin' It BSR Training Plan®, is speedwork... and hills were on my mind today. 2mi warmup up the hill on 34th and past the Zoo to Sweetbriar. Then 7 repeats of the hill from the overpass to the stop sign where Lansdown meets 41st by the Civil War Memorial. Each repeat went like this: sprint up from the bridge to the stop sign, then turn around and jog easy back down to Sweetbriar, then turn around and pick it up to a sprint by the overpass. I was only gonna do 6, but I got confused at 4 (thought maybe I'd only done 3; counted splits on my watch back at the gym.) Then down Black, and back by W River Drive / Shuylkill River Trail / Chestnut.

10.55mi in 79 minutes total time.

Broke in the new 2130s today. AMAZING. I love new shoes.

Sweetbriar

Just over 6mi, unknown time.

Hutch, VB, Columbia Bridge

Ran Home -> Hutch, played a few hours of vb (have been dragged onto a team for Wharton Tourney), then did the Columbia Bridge loop. Eight and a quarter total miles, 52 minutes for the last seven and change.

Pottruck

Monday, easy day. A surprisingly brisk-feeling 4.5mi on the mill in 33min, then upper body lifting (legs on the schedule, but was feeling creaky, so swapped it for end of the week.)

A slow, slog of a Loop

It's always a bad sign if I tuck a SEPTA token into my arm strap wallety thing: I don't do it unless I am afraid of getting stranded many miles from home. I started the day with the idea that I might do a SuperLoop, or even make it into the Wissahikon. But then I got out, very stiff, and sluggish, and settled for the regular kind of Loop.

Forgot to start my watch until I was on the trail. Call it 10.75 in 1h20m-ish.

36 for the week. You can see the hole that ICFP left in the middle of my week.

Strawberry Mansion

I love this bridge. 9.5mi in 1h11m = 7:30 pace on the nose.

The Wagner was amazing.

Pottruck

I lifted a little after the Montgomery Loop on Thursday, and I was surprisingly sore on Friday. I hate lifting, and always neglect it. I try to remind myself how much muscle I lost during my first training cycle for PDR. Lifting is important.

Anyways, Friday I just did 30min on the 'mill. I started at 7:30 pace and went down to 7:10 during my warmup, then started to hit the pace button every 90 seconds, finishing at 6:20 pace. In total, I ran something just over 4.25. Finished with a 3min cooldown @ 8:00 pace, chatting with the guy who'd hopped on the 'mill next to me: former Greenhills classmate and current Lauder student O'Day.

I'm planning to get some miles (10) in this afternoon, and then have orchestra tickets for Brahms (meh) and Wagner (woot!)

Double Digits

I switched my running log to Running Ahead last month. It's been nice having some better stats and analysis again, but Monday's 3.5 have been staring at me all week. Finally got above 10 for the week with the 8mi loop; Pottruck / 34th / Lansdowne / Belmont / Montgomery / W River Dr / Chestnut / Walnut. 59min even.

Publish or...

The last few days were a slog: we had to push pretty hard to get the ICFP paper submitted, but it went, and (although it could have used another editing pass, I'm sure) we think lenses modulo are pretty damn cool idea.

• Tuesday: DNR (and didn't really sleep either.)
• Wednesday: Submitted the paper at 4pm, was on the bike by 5pm. It was one of those weird days where my head was exhausted, but my legs were antsy. I did an 1hr loop through W Fairmount Park and the edge of the burbs. Wanted to find some hills, but mostly just felt like spinning my legs. Finally found the big hill off the back of Chamoniux. After doing those hills, the ride back to campus--via W River Dr, Sweetbriar, 34th--was nice and quick: speedometer was above 25mph for most of it (wind-aided, I'm sure, but still fun to go fast for a few.)

I'll run today.

Pottruck

Mondays are easy days: 3.5mi on the 'mill, lifted legs.

Pretty pretty.... shoes?

I have some serious brand loyalty to Asics (going back to volleyball; bought a pair of Mizunos once and they sucked!). My current ones have about 350 miles on them and with REI's Member sale, a sweet dividend, and three gift cards burning a hole in my pocket... it seemed like time to order some new shoes. The 2100s were great, 2110s were not--all squishy and soft, and 2120s have been wonderful. Hoping 2130s are even better.

Loop

The ICFP deadline is getting close, but I managed to get away from the paper long enough to run.

I did the East Falls Loop today, ending at TJ's. The all-important numbers: 10.75mi in 1h22m = 7:38 pace. I didn't push it at all today, and just tried to enjoy a long run. It was a nice way to cap off a 54 mile week.

Saw a few friends: Darren and Jen rode by on their new bikes (and gave me a high-five as they zoomed by) around Walnut St, and I stopped briefly just before Sweetbriar to chat to Katie, who was running Strawberry Mansion CCW (I almost always go CW).

Kelly Drive was closed due to a crew race early, so there was the most amazing quiet on the return leg. You forgot how noisy the city is sometimes. I was glad my iPod ran out of juice so I got to (not) hear everything.

[Long Boring Race Report] A PR of sorts...

It was a good race ...except for that whole following the course part.

This morning was the modestly named "Race for Humanity" at USP. I don't really feel in 5k shape yet, but I really wanted to race. So my goals were to run hard, and finish under 20.

The race started at 9, so I woke up around 7, ate some breakfast, and hit the road for a warmup run around 8. Ran around the hood, then over the South St Bridge, around the hospital, and finished with a few strides, pulling in to the registration table right around 8.30. Got my bib, found my friend Jen milling around the start, and went with her for some more light jogging. Came back with about 5 to go, checked the course map (but did not check close enough!)--it looked like two loops around a Woodland / 46th / Larchmont / 43rd, with spurs to/from the starting line. Jen and I and walked over and got ready near the start.

The starting gun went off sooner than I expected, and although I was in the third or fourth row of people, I got caught behind a row of three slow college kids and felt the main pack of runners rush by. It was windy, so I wanted to tuck in and draft someone doing sub-7 pace for the first 3-4 minutes, so after we turned the corner onto Woodland, I closed the gap back to the pack with all the action, and got in behind a guy about my age. Most of the next half mile was up a hill, but we started passing people (who all started faster than they could sustain). Then the crest, and I fell into what feels like a fast pace, and it's easy. I noticed the first mile marker go by in 6:39, and given the slow start and hill, I start to feel pretty good about my chances.

We zoom down the hill and I scoot across another gap and make contact with the group ahead. People are really fading now, but I feel better and better. Ahead of us there's a guy with some HS XC shirt on, and I move through the group and try to make a move up to him. The course loops around to Woodland and back up the same hill, and I catch up on the hill and tuck on in behind him for the windy climb. I missed mile 2, but as we crest the hill the second time, I make a move and try to open up a little gap. Then I hear him behind me and he makes a surge as we come down the hill on 43rd the second time. I stay with him, and as we approach Woodside and the USP gym, we're running side by side.

Now, the course was two loops, and there were race marshalls near the bottom of the hill pointing people we'd just lapped around to the second loop. I should have been thinking about figuring out which way to turn, but I was so focused on XC dude, I make a little surge and hang a right. I'm ahead all of a sudden (in hindsight, he was probably trying to figure out which way to turn and slowed), but he stays behind me and starts following me back up the hill. We go another few hundred feet before I catch my breath just enough to say "where's the finish?!". He goes "Oh shit!" and we look behind us to see the pack that was behind us turning towards the driveway. Oh shit, indeed.

We turn around and backtrack towards the finish. When I see the chute I kick hard, but with our detour, we cross in 20:4x. Shit!! I pat him on the back as we exit the chute and say sorry for leading him off the course. So, I have no idea what my 5k time was. But I now have a 5.2k PR! Woohoo! Uh, yeah. Not actually so exciting.

Even so, while I'm pretty pissed that I don't get to know what my finish time would have been, I am pleased that I ran a strong race, and am confident it would have been in the 19s (= sub 6:30 pace.) Those were the two goals I was shooting for... so, on the whole, a good day. And looking forward to another in a few weeks.

Call it 3 mile warmup + 3.2mi race for 6.2?

Easy

Just something to stretch the legs: 2.25mi in 15;20.

I'm excited for tomorrow. I don't know what will happen, but I'm excited.

Loop

A smidge under 12 miles in a 1h27m = 7:19 pace. Tomorrow is going to be super easy cause I'm racing on Saturday!!

Racing...

I'm not really in shape for it yet, but I think I'm gonna do a few in the next few weeks: USP 5k, Clean Air 5k, then BSR 10 miler.

A good run...

...is one that's done! Ugh. Low energy today, and I'm not sure why. Last week I did some kinda-sorta-tempo-ish runs, but not really anything that counts as genuine speedwork, so I knew today had to be the day. Warmed up with an AM / Spring Garden / 34th St loop, then did 6x800 @ 6:15ish pace (start at 6:27, then down the ladder to 6:08) and 90s recovery between on the treadmill. Overall, I felt meh about this workout. On the one hand, I felt shitty going in but better towards the end; on the other hand, I feel like I should have been ready to really attack it. Meh. Next week I'll do hills, and the week after, it should be bright enough to do my intervals at Franklin Field.

Numbers: 6.75mi in 26:30 + 19:45 running time.

Grace Kelly's Daddy

Ran up to the John B. Kelly statue near the Columbia Bridge, then stopped at TJ's for groceries on the way home. The Schulykill
wind nipped at my tail on the out leg, then blew in my face on the return. The numbers: 6.75mi, had a watch but didn't time it (crude estimate is 50min ~ 7:25 pace.)

A Goal

Broad Street Run didn't happen for me last year. I was all revved up for the race--had had a great last Loop the Sunday before, and a nice mini-taper. I biked down to the Linc to pick up my bib, and was on my way to Reading Terminal to pick up some supplies for a big pasta dinner party I was hosting when... the last thing I remember is "oh shit! pothole!"

My next memory is coming to and trying to stand up, and then a very nice stranger telling me to sit down and wait for the ambulance. In the end, modulo some nasty bruises, a busted helmet, and a cracked molar, I was fine. But Tita Mary convinced me that I was insane to try to race.

This year I am determined to race and I want to reach one of my long-standing time goals: 10 miles in 65 minutes. That's probably a bit of a stretch, but one has to aim high, right?

Strawberry Mansion

Got home late after a long day on campus preparing the PODS camera-ready version. Had a big snack, then hit Strawberry the Mansion loop. I felt GREAT today and very nearly just Loop'd it, but decided to stick to the original plan. I had a nice kick on the way home for once. It's amazing how cycling will loosen your legs up. The numbers: 9.75mi in 1h11m42s = 7:22 pace.

I've switched my workout log to Running Ahead at the beginning of the month. I really like being able to save routes, track miles on each pair of shoes I have, and graph my miles. Here are the last two weeks. Notice how much of a step-back last week was from two weeks ago.

Easter Ride

If I had two Sundays, I would have done a long ride and a long run. But, alas, I only get one Sunday a week. So given how creaky my legs have been feeling, I picked the ride, carrying on a sort-of tradition of cycling on Easter ('07 I ran the loop around Dru Hill with C2, then down to Inner Harbor, it appears). Today was a just under 40mi in just over 2hrs loop out in the west burbs (Merion, Narbeth, Villanova, Radnor, Haverford, etc.) Hooray for biking.

Objects on the map...

...may be shorter than they appear. Ran a new loop. I figured it'd be safely over 6mi, but it's only 5.8! Sheesh. Probably better anyways: I was feeling sluggish today.

Montgomery

Got my legs back! I'm finally feeling normal again. Didn't want to go too hard and blow the weekend, but did the Montgomery / Belmont / Concourse / Lemon Hill loop, ending at TJ's. 8.2mi, no clock (but around 1hr.)

Windy!

Sweetbriar / Lemon Hill / AM loop = just over 6mi in 45 min. I'm kind of proud of that time, given the conditions. It was wicked windy and, in typical Schyulkill fashion, felt like it swirled around so that it was a headwind for 90% of the run.

Botched.

Damn. If I was a little tight yesterday, I was damn sore today. Anyone know why the hurt from a hard workout doesn't kick in until the second day? I've never understood it.

It was raining decently hard, and though I like running in the rain, running in the dark and rain is less pleasant. So I hopped on the mill and did a 3mi warmup (22min). Then was going to do mile repeats at around [what I think my] 5k pace [should be], but after the first one (6:2x) I could tell my legs were shot. So I changed plans and did the AM / Spring Garden 3mi loop. Around 7.75mi in 54 non-contiguous minutes.

Tuesday 8

My legs were very sore today (must not neglect lifting!) I got stuck on campus until late, and was not looking forward to running: it was either going to be a cold one outside, or a boring one indoors. Finally got to Pottruck around 7.30, and realized I didn't have a lock so I had to bike home and run outside. The upside was, I got to dress properly: winter hat, tights, ziptop.

Things started out slow and stiff, but up around the AM I started to loosen up. The hill up Montgomery really loosened me up and I felt great coming down the Concourse and down to Sweetbriar. Barely noticed the heavy rain falling on the last four miles. Ended at TJ's. Verdict: a nice recovery run.

Totals: 8.2 in 1h0m20s = 7:21 pace (which agrees exactly with the one measured mile on W River Dr I noticed the splits for.)

Nothing to see here...

Took it easy today with a Pottruck workout.

3mi treadmill run. Easy warmup for first 10 minutes, then up the ladder to finish at 9.2mph. 21:20 total.

Then full leg lifting circuit: press, quad + hamstring dodads, lunges, calf raises. 3 sets each, 12-20 reps depending on the exercise.

Then lots of stretching.

SuperLoop®

This afternoon I ran the Ridge Ave extension of the Loop, just a hair under 13mi, in 1h34m19s for 7:18 pace. Started slow, and into a headwind on the W River Drive. Was chasing a guy running at almost the same pace from the turnoff near the AM all the way up to the Falls Bridge. Finally caught him right as he turned right onto Kelly Drive and I turned left up to Ridge. Hit the turnaround and the headwind turned into a tailwind. I felt good, so I decided to rev it up. Ran at just under 7:00 pace back for the four measured miles down to Lloyd Hall (then took it easier for the stop-start-stop-start couple of miles down the Parkway and 22nd). A nice capstone to a 58 mile week!

Princeton, Philly

Am in Princeton for spring break 2008!!

Friday: rest day.

Saturday AM: woke up and did a 6mi jaunt with Johanna down the towpath off the back of Lake Carnegie. We ran at a nice but conversational (=7:47) pace for 46:5x.

Saturday PM: came back to a beautiful afternoon and felt like getting a short run in. Did the AM loop, so 3.5ish?

The Loop

Ran the East Falls Loop. 11.5mi, time unknown (took off watch to wear my HRM but then forgot to put it on!)

Repeats

I am sick again, and have been having trouble sleeping (woke up at 6am the last two days, hungry). My body wanted to hit the gym, but my head wanted to sleep. I dragged myself to Pottruck and... as soon I got on the 'mill, everything was good. The numbers: 3mi warmup in 22min, then 3x1600 in 6:41, 6:32, 6:23. That's not really a proper speedworkout, but given how I felt, I'll take it.

Strawberry Mansion

Ran to my favorite bridge. Pretty bridge, but not a pretty run. I ate too much food about an hour before setting out, and I ran the first bit too fast (mile one = ~7:00). The stomach cramps started around mile 3 and continued in waves through mile 7, when I ducked in to Lloyd Hall to use the loo. I stopped the clock for that break, so unlike most of my times, this is not wall-clock time. 9.6mi in 1h13m = 7:40ish pace while running.

Megh. My running has no specificity right now. No real long runs, no real hard runs. Just 6-10 miles most days at middle-7 pace. I guess that's OK for building a training base, but it's about time to mix things up again.

Back on it

Joy of Sets crashed out of playoffs tonight, sadly. I'm not too upset--we lost to the best remaining team (mixture of USP club teams, I guess?)--but we were better than them! The two things that killed me were (1) a horrible whistle for two touches when there was clearly a block between the first and second hit, and getting stuck in a rotation for 4 or 5 points in the second game, finally siding out and DECIDING NOT TO ROTATE!?! Ok, ok, it's what we always do, but given how much trouble we were having in that rotation, I would have tried to move along as quickly as possible. Instead, we ended up 8-2 down when we finally sided out again. (Take away that deficit and we actually won the remainder of the game.) Oh well. I was actually quite impressed with how our beginners played. We have a "full spectrum" of talent, and played some pretty damn scrappy defense at times.

Running: before the game I ran home to campus (a little over a mile; not worth mentioning except that I was very late and ended up running it about as fast as I could). After I ran home from Manayunk. The route is shown, and turns out to be 8 miles on the nose. I ran it in 1hr2sec, = exactly 7:30 pace. I need to do some higher intensity stuff. I have been doing higher mileage than I had been doing this winter, "and that's cool..." but I want to run fast at Broad Street. While high mileage is what I feel like doing right now, I can't neglect speedwork like I did last year.

Sunday

It was not the day I expected. I woke up early and did another morning workout--a bike ride through West Fairmount Park. It was a difficult ride for two reasons: (1) the wind was very strong today, and I seemed to be riding into it for much of the ride and (2) I kept running into road closures due to the Philly Phlyer team time trial taking place in and around the Belmont Plateau. I went a little slower due to the first, and I discovered some new roads due to the second. A nice way to start the day. Picture is of my loop. I think it was around 15mi?

Hosted the Harmony team (BCP + Michael) for a research meeting chez moi, got our door knob fixed, and then headed out for a run as the sun was setting. I didn't have a plan: was ready to run anything from the Art Museum to Manayunk. The same wind was blowing into my face and although I haven't run long in a few days, my legs were kind of tired. I really could have pushed for 5 or 6 without a problem but I decided to convert it into recovery run instead. Cruised an easy 4mi in about 30 minutes.

Evening 5

Caught a break in the rain and did a bookend run. Easy pace, unknown time, 5.5mi.

Morning 4

Friday: I got all dressed to run last night and decided that I really didn't feel like being out in the rain.

Today: Woke up this morning to even heavier rain, so went straight to the gym. Did a fast (for me) 4.25mi on the 'mill at Pottruck: 8.2mph to start, up the ladder to 9.3mph. Hit 3mi in 21:1x or so, 3.5 in 24:3x and 4 in 27:4x. Then cruised a quarter-mile cooldown. Running in the morning is so great. I should do it more often.

The Loop

Ran the East Falls Loop: 11.5mi in something like 1.5h (didn't wear a watch, so that's a crude, conservative estimate.) The last 2-3 miles got a little hard, but just tried to keep my stride long and run steady. This has been a good running week: am on 42 miles and its only Thursday.

I've been asked to be on the PLAN-X '09 PC! My first (and probably a sign that its time to get my graduation on) The PC co-chairs wrote this in their invitation:

Your help would be instrumental in ensuring the PL-DB balance in the PC.

Um which way do I tip the balance? :-)

A definition

re·cov·er·y run (rĭ-kŭv'ə-rē rŭn)
n., An easy workout that leaves you feeling stronger at the finish than you felt at the start.

Woke up feeling a little creaky and by the end of along day on campus, was even creakier. Hopped on the mechanical trail for 3 treadmiles in 21:0x, then hit the real pavement for this loop out to the AM and back via Spring Garden (untimed; around 25min). Total was 6.4mi in 46-ish? Legs felt great at the end. Toying with the idea of Loop'ing it tomorrow.

Let's do ten.

Was planning a treadmill run, but two miles in I decided to head outside. There are only so many days in Philadelphia in the 50s-60s, and Pottruck was stuffy. I didn't have a distance goal in mind--figured I'd do 4-5--but then I felt good when I hit Girard, so I continued up to Belmont/Montgomery for an 8mi loop.

The numbers: 2 miles in 14:50, then 8 windy miles in 1h1m = 10mi in 1h15m50s = 7:36 pace. The analysis: it felt good to run longer than I've been doing mid-week, but I did not feel fast (as the time reflects). For comparison: I like to see how fast I cover the measured mile on MLK (this factors out the warmup and early hills on this loop). The past few times that mile has gone by in around 6:40; today it took 7:04.

Manayunk

Joy of Sets won our playoff game, 2-0. Then I went for beer, pizza, and fries at the Bayou, and then decided to run home. What a mistake: the combination of being tired from waking up at 5am, dehydrated from playing vb and drinking beer, and bloated from the junk food... it was not pretty. If I felt strong on Sunday, I felt as weak last night. I soldiered through to Lloyd Hall, and my head was aching/spinning so I just walked it home from there. Yikes.

Monkton

Saturday: was hosting/driving down with Ted and DNR.

Sunday: Trail run at the NCRT in Monkton. 8.44mi in 1h0m26s = 7:09 pace. Wasn't keeping splits throughout, but did for one of the last measured miles, and it came in at 6:29. I can do faster.

Friday 7

New Google Maps photos for Philly! They're so green! Lovely. I think they are aerial photos from early summer '07. I can see the temporary crew docks up around US Grant (there when Cara2, Babbo and I biked up the river path last May.)

Ran 7.5mi up to Columbia Bridge and back. Didn't wear a watch, but going by calls I made/missed on my mobile, it was more than 50 and less than 55min. Legs were a little tired from yesterday's treadmill workout, and just after the turnaround I was thinking that an 5-6mi might have been better. Then I hit Boathouse Row and felt good again. Running is weird.

Ted is in town tonight (arriving now!)

VB + Pottruck 5 = Thursday

Dragged my ass to Hutch this morning for an early volleyball session with Darren, Andre, Klara, Carolyn, and Stephanie. Can't say I was very awake. Certainly did not play like it.

Dragged my ass to Pottruck this evening--very reluctantly--for a run. I was feeling really crappy (and nearly rationalized myself a second rest day--for shame!) but then got on the 'mill and it felt great. J H.O.V.A to the rescue. Ran 5mi in 35:15. Once again, I am doubting that number: I think the machine may have been miscalibrated? Or maybe I should accept the mounting evidence that taking a few weeks easy may have actually helped my running? Lifted legs briefly and called it a night.

Wednesday Eight

Ran the same loop as last week with a new Jay-Z, Roots, Mos Def mix in my ears. The route: 34th through Mantua, past Sweetbriar, up the hill to the Civil War Memorial, past Memorial Hall to Belmont, down the hill at Montgomery, and back via MLK / W River Drive / Schuylkill River Path / Chestnut / Walnut. 8mi in 58m2xs (=7:18 pace; again, wasn't watching the clock, just doing what feels natural at this point.) HRM said average 166bpm, but I forgot to wet the contacts so I think it was bogus today--I glanced at it halfway through and it said 232 (my RHR is low 40s and my max is somewhere in the 190s... 232 is pretty much impossible.)

Cooled down with 10m bike @ Pottruck.

Thinking of doing the Caesar Rodney half down in Wilmington in a few weekends. It'd be fun to race.

Woot.

Still have a little extra pep in my step after the PODS news. It's the premier database theory conference (17.x% acceptance rate this year) so good for the CV, especially as I try to market myself as a PL/DB person on the job market next winter. And if I can swing it to do this CO/BC/AK vacation, with two races...

Gym numbers: 6mi run on the 'mill in 43:5x, 10.9xmi bike (virtual African mountain) in 20min on the spinner.

Photo is from my bike ride down to see Dillon and Uncle Jamie in January. After suffering up the climb from Palo Alto to the crest of the Santa Cruz hills, I did some ridge running for ~10 miles, and then down, down, down through redwood forests to the ocean. This sign was on the descent. If only running 26 miles was so easy :)

Vancouver, ALASKA.

The big news is in: our PODS submission (with TJ and Val) was accepted! I'm going to Vancouver!! Well, maybe--TJ's other submission didn't make it, so he'll present the paper, I'm sure. But since I'll be on the market this winter, I'd still like to go schmooze with DB folks.

If I can swing it time-wise (and that's a big IF--I would like to submit to POPL in mid-July), I'm going to try to turn this into a total boondoggle: to Boulder on Memorial Day + run in the Bolder Boulder (10K), then to Vancouver for PODS, then to Denali/Anchorage for the solstice? And then... I'd like to cap it off by running the Anchorage Mayor's race (42K) with Clare.

Zzzzz Day

Last fall I used to complain about how I'd run 25+ miles in a weekend and my metabolism wouldn't really notice. Well, a couple of months of relative sloth have fixed that problem. Last weekend's runs didn't kick my butt (actually, I am less sore than I thought I'd be--though I couldn't jump today) but oh, is the engine burning! I'll spare you, gentle reader, the details. Just trust me, it's going! I was eating all day. Hooray for getting ye olde GI thingee going again.

I don't want to jinx it, but I get some news tomorrow that may influence immediate training plans. Very excited.

Oh, and DNR today, so I start the week with a big fat goose egg. Played final league game with Joy of Sets but was slow and lazy = not a workout. Unless beer counts as a workout (the picture shows my last bourbon workout, few weekends ago at Ellis's XXXth birthday.) Was going to run at Pottruck, but didn't get back to Philly until 10.30, and that seemed silly. Perhaps a double tomorrow.

Well Shit Dogg...

I haden't been counting weekly mileage... but this week was just a hair under 43 miles! I'll take it for a non-training cycle week.

[The picture--'cause every post should have a picture--is one of my favorite possessions: my most favorite-est bridge, painted last summer by Dr C as a going away gift.]

The Loop

If yesterday was a "staple", today was my "bread and butter". Ran the East Falls Loop. Stopped at Trader Joe's to pick up a few dinner things so skipped the last ~.5mi. The numbers: 10.75mi in 1h17m30s = 7:19 pace?! Once again, I am surprised by that number... thought I was takin' her easier than that.

Strawberry Mansion

Did an old staple of marathon training--the run up to my favorite bridge. Finished by coming back down the Parkway to Reading Terminal Market. 8.75mi, 1h5min, HRM says 160bpm avg.

Pottruck

Mostly numbers: 4 and change miles in 30min on the 'mill, then 11 and change (ha! yeah right) miles biking LifeFitness's approximation of "Kilimanjaro".

My sources tell me that the Kelly Drive towpath is plowed. Anyone want to run tomorrow?

%$@! Living in the South!

Today's dusting of snow has cancelled the tournament. BOO.

I haven't posted lyrics in a while, but this beautiful, haunting Uncle Tupelo song came on my iPod yesterday and I just kept hitting repeat for the rest of the workout. Then came home, pulled out my guitar, and sang it a few more times.

I've been a moonshiner
For seventeen long years
And I spent all my money
On whiskey and beer
And I go to some hollow
And set up my still
If whiskey don't kill me
Lord, I don't know what will

And I go to some barroom
To drink with my friends
Where the women they can't follow
To see what I spend
God bless them pretty women
I wish they was mine
With breath as sweet as
The dew on the vine

Let me eat when I'm hungry
Let me drink when I'm dry
Two dollars when I'm hard up
Religion when I die
The whole world is a bottle
And life is but a dram
When the bottle gets empty
Lord, it sure ain't worth a damn.

Thursday

Not a whole lot to report: ran to Pottruck (around 1.5mi), did 3mi on the mill (started at 7:30, increased every .25mi down to 6:30ish = 21:17 total). Then light upper body circuits. Then slightly lackluster (everyone seemed a little tired/off) volleyball at Hutch.

VB tourney with Pigs tomorrow night. Hope to run long on Saturday.

Wednesday

Well, it was bound to happen. I left work feeling really antsy and decided to run. Did exactly 8mi in exactly 59 minutes wall-clock time (=7:22 pace). I'm a little surprised by that number--I was not watching the clock and the pace felt easier than that (especially considering that I probably was only running for 57-58 minutes of that with red lights, etc.). I guess it is never a bad thing to go faster than you expected.

Tuesday

Went to the Wharton practice this evening with Darren, his friend Tony, and the Penn Law School dudes. I'm sill having trouble keeping the intensity up and I left feeling like I need a workout. Biked home, then ran out to the AM and back in the COLD (thanks for the Craft shirt + Skinny Raven gloves Clare!) Felt much better after running. Wanted to go farther, but playing again tomorrow morning and trying to conserve the legs... still clinging to the new plan, but just barely. I am getting antsy for more.

New dedication...

...to blogging.

Darren's 6'5" friend from home (who, strangely, is in my friend Sean's class at BC Law) was visiting. Joy of Sets won an embarrassing 3-0 match against a totally overpowered team. Yikes.

Then went to Pottruck for 3mi: started at 7:30 pace then up the ladder .1mph every .25mi (1.0 incline, as always; total time = 21:20). 3xvb circuits, then 15min bike.

I'm weary and I don't know why. It's not the sleep (10+ hours both weekend nights). It's not overexercise (max distance run was the 7 out to Manayunk two weeks ago and I've had more off days in the last few weeks than I usually have in several months). It could be the lifting I've been doing--that's the one aspect of distance running training I tend to sluff off on... Or maybe it's diet? I've been back and forth being a vegetarian a few times, and except for one time at POPL when chicken breast was the only reasonable protein option, I haven't touched meat since Christmas. Last time I went totally veggie, during the ramp up to Chicago, I got weird shin splints that didn't go away until I ate some chicken on Dr. C's recommendation. Made a huge pot of seitan / tofu / eggplant tonight and ate until I was totally stuffed. Maybe that will do the trick.

Catching up

The break-ish from running continues, but I'm gonna get back to blogging.

Two weeks ago was the usual ball / run / lift combo. Then was down in Bawlmer for Xtie's XXX party and didn't have time for any workouts :(

Played ball with Wharton on Tuesday and Friday, with Joy of Sets (and briefly with Science Nerds) on Thursday. Ran/StairMastered/lifted Monday-Tuesday and Friday-Sunday (Sweetbriar loops=5-6mi each.)

I am looking for a fall race. Maybe try the NY lottery? TCM? Something in Denver?

Losing interest...

For whatever reason, I haven't felt like blogging.

I am still playing a lot of ball (4 days last week), running (few Sweetbriar loops), and lifting to try to get back in VB shape. Yesterday was typical: ran to Manayunk, then played with Joy of Sets.

Rest of the week

Can't remember a lot of the details, but have been playing a lot of ball and climbing a lot of stairs:

• Wednesday: Run + Stepper + life arms
• Thursday: VB + run + stepper + lift legs
• Friday: VB + run + stepper + jump rope
• Saturday: Art Museum run, 30min stepper, 1mi cooldown
• Tonight: 6mi treadmill run in 43min.

All this lifting and stepping has given me a few new fast gears. Everything feels good now.

New Plan

Sunday: 3mi run, 20min stepper, vb circuits.

Monday: vb game, 2mi run, 10min stepper, vb circuits.

Two weeks and two days

The past few weeks have been a whirlwind in more ways than one (Pigs what?! :-) I did something active most days in Boulder, San Francisco, and around Palo Alto, but can't remember them all. Some highlights:

• Hard treadmill workout at hotel on the first night in SF
• Many runs down the Embarcadero (one fast one with J--each of us pushing hard trying to keep up with the other), tough finish up to Nob Hill along Powell
• Two vb games with Wharton West kids
• Few runs out up over Fort Mason and out by Crissy Field; one long one onto the Golden Gate Bridge
• Long walk in/around Berkeley with R
• Bike ride across Golden Gate Bridge and around Marin headlands
• Bike ride up over the ridge and through Big Basin, ending in Santa Cruz
• Morning run through Menlo Park / Palo Alto, getting lost around Stanford dish
• Walk through Palo Alto with C, meeting Oma

And now, home in Philly, and heading to Pottruck, but I'll be back: Bay to Breakers in May for sure, and maybe SFM??

Around New Years

New Years Eve: Ran 5mi to Girard St Bridge.

New Years Day: Ran 6mi, Sweet Briar Loop

Jan 2: travel to Boulder, DNR.

Jan 3: 12mi running behind mom on the bike (in picture).

Philly

Yesterday: 3mi on the crappy basement treadmill.

Today: briefly back in Philly before shipping out to POPL in San Francisco. Strawberry Mansion loop (home -> Pottruck), which is evidently 10.5mi. Then lifted upper body.

More from BMore

Chrisssssmas!: 4mi Inner Harbor loop.

Boxing Day: DNR

Dec 27: 4.5mi at Tita's swanky gym, full leg circuit, ran home (another 2.5)

Dec 28: Just under 8mi on the NCRT from Monkton.

Baltimore Holiday

Friday: DNR

Saturday: 52min run in Robert E Lee Park

Sunday Morning: 4mi run around Dru Hill Reservoir, fast.

Sunday Night: 8mi run (shown) behind Zoo, through Hampden with Clare.

Monday: 55min run down towards Fort.

Columbia Bridge

Ran this 8mi loop in just a few ticks over an hour. It was an ideal day for running: sunny, breezy, mid 40s. Kicked it up a little for the two of the measured miles down W River Dr--those two miles 6:50 and 6:40--and otherwise ran at a very comfortable pace.

Strawberry Mansion

Last run with Blitzer of '07. Strawberry mansion loop, "conversational" pace, around 10 miles, about 1h20m.

It's cold yo.

More specifically, my room is cold. I hate using the extra electricity to power my space heater, so I throw on fleecy pants, a heavy sweatshirt, and big rag socks. But then I get changed to run and I'm already chilled. Mainlining tea is the only solution.

Ran Sweetbriar loop to Pottruck (via Mantua), then 2mi on the 'mill. So 7 miles total?

Weekend

My last sprint to the finish was camera-ready for PLAN-X. It knocked me out pretty bad. I snuck to Pottruck and ran 3mi on the treadmill on Friday in an effort to get some energy for one last read-through, but wasn't feeling it.

In Baltimore this weekend I slept something like 32hrs: 10 on Friday night, 3hr nap on Saturday, another 11hrs on Saturday, another 4hr nap on Sunday evening, and 5hrs last night. I guess I was tired. Ran 4mi (Dru Hill loop) on Sunday night and 4mi at Pottruck in Philly this morning and another 4mi this evening.

Pottruck

The numbers: 2mi warmup (very easy, with strides at the end of every .5mi) in 14:3x; 5x800m at 9.4-10mph with 1min walk, 1.5min jog to recover; 5min cooldown = 49 minutes total, 6.3mi. 15min easy bike cooldown.

Depicted

First, the running: 6.8mi on the Sweetbriar / Girard / Lemon Hill Loop from Pottruck, back via 22nd St to Walnut. 20min on the bike to cool down. Second, the photos (clockwise from top left): new running gadget ($28 at REI outlet; couldn't pass it up at that price!), Philly finish photo, map of tonight's run, salty/goose poo-y tights from last week.

Bookends

Morning: 4mi easy run to Lloyd Hall and back. 4mi

Evening: 3mi on treadmill, first half easy, second half progression up to 6:30 pace. Total 21:1x. Full leg lifting circuit.

Wet one

Ran a cold, wet Sweetbriar loop from Pottruck; back via Mantua. 5mi total. Then did 2mi fast (13:2x) on the 'mill.

Weekend

Saturday: something close to 11mi, "hilly" (for Philly) run through W Fairmount Park. Home to Kimmel (where I got the *last* ticket for Hélène Grimaud!)

Sunday: 5mi on Pottruck 'mill.

Happy Hour

I used to joke to Cara2 about "My Happy Hour" on Fridays: i.e., while everyone else boozes up, I'm be out running or biking. I put on the ColdGear and had a nice Happy 53 minutes out to the Columbia Bridge and back = 7 1/4 miles.

Slow beast

Somehow, I have been a publishing like a beast. POPL, PADL, PLAN-X, IEEE DEBull in the last few months, and PODS submitted late last night. The running has suffered this week due to the sprint to the latest deadline, but I suppose that's OK. No racing until spring anyways, so the New Plan can wait a few days.

Today: 4mi on the 'mill in 28 sumpin-sumpin. 5min bike cooldown.

I really really want to run outside tomorrow AM.

Chug chug

PODS almost done. Snuck in another 3mi at Pottruck. Looking forward to a longer run on Thursday.