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.

Monday

Still cranking on PODS.

Snuck to Pottruck for 4.5 on the 'mill.

Weekend

Thursday: Pigs won in semis, then lost in the finals 2-1 :(. Jerky refs missed a HUGE call in game 3. Boo.

Friday: Down at UMd and DNR.

Saturday: Did 5-6mi in the Wissahickon with KT.

Sunday: 40min on the treadmill (=5.6x mi), 20min on stepper.

Back in writing mode: the PODS deadline is Wednesday.

Pottruck

Day #2 of the new plan.

Treadmill: 2mi warmup with a few pick-me-ups to get the pace going. Then 3x1mi repeats in 6:18, 6:15, 6:12 with 2:30 walking / jogging between reps. I am not sure I believe those numbers (miscalibrated machine), but I was working hard. Maybe it was all the sugar I consumed in the afternoon.

Stepper: just a cooldown from running.

Weights: Full leg lifting circuit.

Jump: three quick sets with the rope.

New Plan

Treadmill: 2mi easy warmup, stretch, 2mi in 13:20, .5mi cooldown.

Stepper: 20min.

Jump train: 3 of the ancient volleyball circuits.

VB: Pigs win! (IM quarter-finals.)

Catch up

Saturday: went to swanky MAC gym with Ahmad down near the INNER HARBOR. Ran 3mi on the treadmill, a little stepper, then full leg lifting circuit.

Sunday: Ran the 8-9mi loop through the zoo, down to the Avenue, around JHU, and back down Charles to North.

Monday: biked Hunt Valley to Wilmington = about 75mi with a detour near Newark.

Monday evening (yes, not sane): ran 1.5mi to warmup, then JeRM circuits.

Holiday

Thursday: nothin' but a short walk at Robert E Lee park.

Friday: biked to Monkton = 30 miles.

Week 0

Tuesday: Ran 3mi, easy, on the treadmill at Pottruck and then did full JeRM circuits. The recovery run is a beautiful thing.

Wednesday: Biked to Baltimore, kinda. The full thing would be close to a century, with about 30-40 miles through urban sprawl. I don't like urban sprawl, and biking 100mi a few days after running a marathon is probably stupid. So I took SEPTA to Newark, DE and then biked to the Baltimore light rail stop at Timonium. That turned out to be exactly 60 miles, and was about all my legs could handle. I'm not sure I could have handled any more hills.

Last week.

Can't remember everything...

Tuesday: 4mi?

Wednesday: 4mi again, with 3x800m?

Thursday: 2mi + IM VB game

Friday: rest

Saturday: GAPSA VB tournament with Pigs (won!)

Sunday: 13.1mi with Blitzer and ~15,000 strangers through CC, W Fairmount Park, ending back to the Art Museum in 1:45:00 even. Followed immediately by 13.1mi with ~6,000 strangers out Kelly Dr to Manayunk and back in 1:49:45. Total: 26.2 in 3:34:45.

Monday: biked 30 min at Pottruck.

Race week!

Pair of workouts on Sunday and Monday, both felt easy: a ~12mi East Falls Loop from/to Pottruck in 1:27, and an untimed 6mi+ easy out-and-back from home to a little past Sweetbriar.

I don't feel like I'm peaking in the same way that one does after a good, hard training cycle and a taper, but my body is not hurting either. Sunday will be interesting.

Taaaapeeerrring

Sucks! Well, this one isn't so bad. My peak distance on this multiple marathon plan was that 17 miler last week, so there ain't much to taper off from. But still trying to avoid bottoming out.

Thursday: easy 4. Starting to feel a chest cold come on, uh oh.

Friday: absolutely zonked. Came home and napped until beer o'clock. DNR.

Saturday: 1hr on the Montgomery Loop, cut short with a trip to TJ's. Looks like that's about 8mi on the nose.

Treadmill / Columbia Bridge

Warmed up for 2mi on the treadmill, then did 7.5mi run out to Columbia Bridge and back. Then JeRM circuit. Total: 9.5mi in 1h8m??s. Am good and tired now.

Trifecta

Morning: 1hr spin out pleasantly lost in W Fairmount Park hills and beyond. Stumbled on Ford Rd eventually, came across Strawberry Mansion, and home by Kelly Dr.

Early Evening: Pigs VB game.

Later Evening: Loop up river path to Lloyd Hall, back around Art Museum and down 22nd in 27.1x (is that possible? I think that's 4mi. Must be a little short.)

Pottruck

Ran 4mi on the treadmill, then full JeRM circuit.

Back in tha Illadelph

Friday: something more than 3mi before dark. pushed the pace a bit.

Saturday: spent the morning closing up Haverhill and the evening driving Lola down. DNR.

Sunday: East Falls Loop, a bit faster than usual: 41m to the bridge, then did a tad faster than 7:15 pace back to the Art Museum where the clock was at 1h12m. Took it easy from the Parkway back to 22nd & South for 1h23m total. I'm not sure if I should have run longer. Having just done 17 on Wednesday, I didn't want to get an overuse injury, and after not running much the last few days, pushing the pace was what I felt like doing. Hmm. Just not going to question it. It was a fun run.

Got out too late to run with Blitzer and Pavol, but saw Pavol running CCW (I usually do the Loop CW--like to get through the W River Dr part first) on the little hill going up to the bridge.

The Railyard

In which Nate pays entirely too much for a day pass to a gym with ca. 1970s equipment.

Was feeling creaky after Wednesdays long run so wanted to do something to let my legs recover. Drove up to Woodsville and ran across the river to Wells River, then down Rt 5 to the Round Barn. 18m30s out, 17m50s back for 5.25mi total. Then biked 20 minutes at the gym and did a full JeRM circuit.

Am feeling slightly better about the week. I can still get above 50 with a Piermont River Rd tempo run today, and an hour or so tomorrow.

Loop > Out-and-back

Yesterday: barely worth writing about. I may have broken 2.5mi, but I kind of doubt it. Was detained at the doctor's office with Lola and didn't have much daylight. And just didn't feel like running long. I did run "fast" after the turnaround at least.

Today: Was determined to do a real workout. My plan was to run down Rt 10 to Orford, and then back up Rt 10 to Haverhill. But around the Round Barn (3mi) I decided this was boring. So when I got to Piermont (5mi), I turned right and went across to VT, through Bradford, up to Newbury, back across the bridge to NH, then south to Haverhill Corner. Looping is much better than doing an out-and-back, and this was a particular nice loop. I got to see the Connecticut River twice, saw some Alpenglow on the White Mountains at sunset, and got to see spectacular oranges and pinks from the NH side as it sank behind the Green Mountains. It was a little shorter than what I planned (17 vs. 20) but a good run all the same.

Back on it

Saturday: woke up at 6.30 to run, but was so tired I took about 50 steps to the end of the block, turned around, and came back. Then was stuck with 2hrs+ until my train left, so laid my head down on the pillow and ... woke up 3hrs later. Had to scramble SEPTA, Southwest, rental car, and finally arrived in Haverhill around 7pm. DNR.

Sunday: frittered away the whole day doing chores around the house and family stuff. Was about to head out around 5pm for the Piermont 10 miler, when we had to rush Lola into the ER. She was showing signs of internal bleeding and we didn't want to take any chances. Got back around 9pm so DNR.

Today: made it a priority to get out first thing. Did the depicted route down to Piermont, out to River Rd, and back up to Rt 10. 11 miles. Tomorrow I shall try to for Orford.

Still beat

Pulled a near all-nighter to get some writing done last night and, as a result, felt crappy all day. It's raining, hard, so I headed to Pottruck after sending the thing off around 6pm and ran 3mi. Was going to pack it in, but then remembered that I still owed myself some fast running. Could only muster two more miles in 6:29 and 6:25.

Have packed my cold running gear and am headed to NH on the first train tomorrow.

Beat

Had an IM game with Pigs and was going to try to do my speedwork, but got through the second 800, just wasn't feeling it, and packed it in. I've been staying in Van Pelt until 2 or 3 for the past few nights in a row and I think this bouncing from deadline to deadline has worn me out. I'll do my reps tomorrow.

Combo run

Did an old winter trick: 3mi to get warm on the treadmill in 21-ish, then 4.5mi outside in a little more than 30min. It was an awesome night to be outside: drizzly, cold, and windy. Finished by biking for 15min to cool down.

Couple'a Workouts

Monday: I wasn't sure how I'd feel after my first long run since Chicago but I hopped on the treadmill and wanted to keep hitting ^. I think I may have had a mis-calibrated one because I did 3mi in 20:2x. From a cold start. At 8mph. Hmm. Then did a mile at 7:15 pace (maybe) to cool down and biked 20 minutes.

Tuesday: Blitzer and I did the W Fairmount Park -> Strawberry Mansion 9.9mi mini-loop. I was really looking forward to this run but I ate too much cheese at Distinguished Colloquium and developed major cramps about 3mi in. Stopped at a port-a-potty just after the Columbia Bridge, which fixed the cramping. Then 20 minutes cool down back at Pottruck.

Another Sunday run with Blitzer. Ran against the tide of the Philly Aids Walk to the East Falls bridge. Then he turned back to CC and I continued into the Wissahickon, just to the start of Forbidden Dr. Back by Kelly Dr. About 15.5mi total.

Saturday

Thornton Manor -> Columbia Bridge -> Belmont -> N Concourse -> Girard Bridge -> Lemon Hill -> 22nd St -> Omega. I thought this was a 7 miler, but evidently it's 8.5 miles. And hills!

Work Week

The week:

• Monday: 4mi on the treadmill + bike.
• Tuesday: Ran Thornton Manor -> Girard St Bridge -> Trader Joe's = more than 4, less than 5.
• Wednesday: Ran W Fairmount Park -> Strawberry Mansion -> Pottruck = just under 10mi.
• Thursday: 3mi warmup in 21:1x. 3x1mi in 6m30s, 6m25s, 6m22s. Biked 20 min.
• Friday: 3mi run in 21:05, short elliptical cooldown, lifted upper body.

Back to the Loop

Ran with Pavol and Blitzer this morning. We all started out from the Chestnut Bridge. They had to get back early, so turned around at Strawberry Mansion. I continued up to the Ridge Ave, then came back by W River Drive. About 1h40m all told, easy pace.

Ramping up...

Friday: did an easy 4mi up to the Art Museum and back. Just stretching legs out...

Saturday: out to Sweetbriar, across on Girard, down Lemon Hill, and back around PMA to 20th. I didn't know how far this was, so GMap'd it. The answer? A little more than 6mi.

Back on it

A trio of Pottruck workouts during recovery week.

Tuesday: 30min bike, lift upper body.

Wednesday: easy 3mi run.

Thursday: 5mi total (1.5mi warmup, 3mi fast, .5mi cooldown)

Exposed (not-actually-so-long Chicago Marathon LBRR)

So yeah, the Chicago Marathon was ... OK. As you've probably read in the papers, race day conditions could not have been worse: temperatures were in the low 90s and very humid. Several hundred runners were admitted to hospital and one died. The race was called around 11.30am and only about 24k out of 46k registered finished. I did manage to finish, and was safe (though it took me 3-4hrs, a cold Jama Juice, and a cool shower to feel normal again), but nowhere near my goal time (goal = 3h20m, actual = 3h49m).

The thing is, while I'd like to blame the weather, and it was certainly a factor, I think the real culprit was my training. I didn't do enough long runs, and they weren't long and slow enough (longest was 2h40m). Next time I will do them based on time, not distance. I went out too fast (again), weaving through the crowd with a really nice guy Mark, but paid big time at the end. We stupidly did 7m30s miles, moving up from a slow start behind the 4hr pace group to the 3h20s. Things were good until around miles 19 when the wheels came off and I totally blew up. I overheated, my knee acted up, and the miles turned in to 8 minute miles, then 9, then 10. Managed to run the last two after getting a pick-me-up from a nice girl ("yeah buddy") but did not kick at the end. Yuck yuck yuck. The next one will be better.

Shout outs to Dr. Cipriano and to the Kopinski boys for coming out and cheer, and for the good company post-race.

The bird is in the nest...

...and so on. Last training run last night: easy 3.5mi or so up to the Kraft labs on Broadway. Few days of rice w/ bagels, cereal, yogurt, and rice now!

Tapers

A couple of 3mi runs. One down to Lyndhurst last night (OK, maybe that's 4). Then tonight: 10mi warmup down to the Sleepy Hollow Cemetary, back up to the high school. Then 4x400 in 85, 83, 82, 79. Then a 6min cooldown to CTown. Last run tomorrow + loading up begins!

Weekend

Itching to run long, of course, but sticking to the taper plan.

Saturday: 3-4 easy miles on the OCA North.

Sunday: 8mi on Rt 9: down to Dobbs Ferry and back.

End of week

Yesterday was 4mi in 28 something.

Today should have been a rest day, but I was feeling antsy... and ansty I was: 3mi in 19:53. Then some elliptical to cool down.

Tapering off...

Tuesday: 6mi, fast.

Wednesday: 4mi progression run, lifted upper body.

A Weekend in Charm City

Friday: snuck in a cheeky 3 @ NYSC before catching train to Baltimore.

Saturday: was really, really tight. Did the start of the trail loop up behind the zoo, but was really struggling so turned around and finished around the Dru Hill reservoir. Maybe 5mi, maybe.

Sunday: 12mi along NCRT @ Gunpowder Falls SP. 45min out on the nose, 43min on the return. Felt strong, wanted to do more (tapering = sucky).

Monday: 5mi @ NYSC, full leg lifting circuit.

Evening Speed

Did my "speedwork", tho' on the 'mill: 2mi warmup in 14:30, then 8x800s at 9.5-9.9. Absolutely knackered now.

On biking...

I took the longer (10mi) route to work this morning. I wish I could spare the time to do it every day. The weather is so fantastic right now--crisp and autumny (although it's supposed to hit 80 again today)--and it's nice to get off the busy roads.

Just out of curiosity, I plotted the profile of the first hill on my normal climb out of Tarrytown. It's short, but kind of steep (about 8% average grade for the first mile; the steep bits are 15%+!)

Main St Irvington

Wanted to keep today easy. Came home straight after work to try to catch the end of the sun, and set out over the Tappan Zee ramp to the OCA South. Turned onto the trail at Lyndhurst (and clicked on my headlamp--it was dark already), and followed the dirt to Irvington Main St. At Irvington, I looped back and returned on Broadway. Picked it up a bit on the way home, and really picked it up for the last .5 mile. 24min out, 20.5min in for just under 45min total.

NYSC 8

Ran 8mi @ NYSC Hawthorne. Started at 7:30 pace, and went slowly up the ladder to 6:44 during the first 6. Kicked it up for the last two miles and finished in 57min = 7:07 pace. Jogged an easy .5mi cooldown. The shoes? Still awesome.

NYSC

A weird workout at NYSC. Was going to do 8, but it was clear after a few minutes that my legs weren't up for that. So I shortened to 3mi warmup in 22 even, then 3x1mi at 6:40, 6:30, and 6:20 with ~1min recovery between... enough to break a sweat. Then lifted upper body.

(The shoes are still awesome.)

Birthday Weekend

Had a fabulous birthday weekend in Tarrytown.

Friday night DNR: wanted to take a rest day with the weekend I had planned, and was throwing a dinner party for John, Bill+Jeri, and Katie.

Saturday: Long run down to The Bronx. New shoes are awesome! I think it was 17-18mi, and except for some annoying heartburn in the first 5mi, I wasn't even tired until 2hrs in. Discovered The Right Way through Yonkers, and the Old Put trail. Great stuff.

Sunday: woke up early and did the Golden Apple ride with the Westchester Cycling Club. Total mileage for the day was 94: 19 getting to/from White Plains to catch the other arm of MetroNorth, and 75mi on the ride.

Now, as per usual, tea, radio, and refueling.

Did I mention the new shoes are awesome?

Well shit dogg...

I was supposed to meet Pete and Marianne for dinner + pesoi, so did a quick workout at NYSC Hawthorne instead of going outside (which would have been fantastic on this crisp fall day). I was even stiffer today, so did a nice long (3mi) warmup in 22 flat, then 5x800s at around 3:15 pace, then a quick upper body. Was ready to bike down to Dobbs, but Pete's car crapped out on I-287, so he had to cancel! Shit indeed.

ps. Beeauuteeeful new orange and black 2120s arrived today!! They are noticably lighter than previous models, and supposedly stiffer. I loved the 2100s I owned, and the 2110s have always seemed squishy to me. Hoping these are like that first pair.

NYSC, Irvington

Monday: did 4mi on treadmill at NYSC + upper body circuit.

Tuesday: 7mi on treadmill (50:1x) + legs circuit.


Wednesday: exceedingly stiff (especially with my new longer ride to work); evening run to Irvington on the OCA with (depicted) torch).

T-minus 4 weeks

Finally getting my butt in gear, just in time to ... taper. Hrm. This race will be interesting.

Monday: had C drop me at Cook County and ran back to her place via UIC and Halsted. A nice 5-6mi recovery run.

Tuesday: zonked from the early AM flight back to NYC; worked late and got home after dark. Took my headlamp and ran to Lyndhurst, which I think is around 3.5mi at a pretty good pace, but still a bit shorter than I would have liked.

Wednesday: can't remember. I think I did 5mi at NYSC?

Thursday: also at NYSC. 4 or 5mi.

Friday: same 3mi out-and-back as on Tuesday.

Saturday: OCA to Rockefeller State Preserve. Got lost, so have no idea which trails I was on, but the run was about 50min, so hopefully 6-7mi.

Sunday: ran OCA south from Tarrytown to the Bronx. By my watch, and this crude map, around 16mi.

Debrief: well, I didn't break 50mi this week. Honestly didn't have the time to get in any quality workouts during the week and some weeks will be like that. On the other hand, the long run was easy this week (at least, compared to last week's bonk.)

Another big catch up

Let's see... I can't actually remember all the way back to this last post. I think I did 7mi on one day, and one day of speedwork (something like 2mi warmup, 6x800s @ 3.15ish, 1mi cooldown). I ran every other day that week, but none were remarkable. Weekend was Colin's wedding and DNR either day, although was in Boston near first love (the Charles) and would have been great to say hello to her (her? are rivers feminine?)

Last week was a blur. 5mi on Monday, 5 more on Tuesday, I think I did 8 on Wednesday, 4 on Thursday, and only had time to sneak in 2 on Friday before rushing off to JFK. Friday in ChicagoLand did the SurfHaus <-> Bean Loop, Saturday did 5-6ish down to Oak St Beach, and today did a 2h20m long run. Not exactly sure of the distance--I bonked in the Loop on the way home so didn't finish what I'd planned. But I think 17 or so?

And now, enjoying a breezy Sunday evening in the SurfHaus with SymphonyCast, chicken/portobello/marsala thingee, Tita's fabulous squash salad, good tea, and some rest. What's missing is C: she is covering nights this month ...and also Sundays, and so is at the hospital all night.

Monday

Did a study for Iqbal that involved me wearing a few monitors while running for 10 minutes on a treadmill. Started slow, but decided to crank it up to break a sweat for 1.41mi.

Then went to NYSC and did 5mi more in 35:20.

Weekend

Friday: did 3mi to stretch my legs at NYSC

Saturday: 4mi in Philly!

Sunday: 14-15mi in Philly; East Falls Loop with extension into the Wissahickon.

Big Catchup

I haven't felt like blogging in a while... but I have been running. At this temporal distance, I can't remember the details of every day, but it should go something like this:

Present minus 3 weeks: was doing NYSC workouts during the week. C flew out to White Plains and we drove down to Philly to take care of some shit. Took a rest day on Saturday and then did the East Falls loop on Sunday.

Present minus 2 weeks: did two-a-day NYSC workouts during the week for 7-10 miles / day, although split into a morning 3 and an evening whatever. Did 6x800s on Thursday. Drove up to NH for the weekend and did a 10mi out-and-back down to where Rt 10 hits 25C. Then did 6mi from the VT side across at Newbury(burgh?) bridge and down to the common.

Present minus 1 week: ran outside during the week including a few longer runs north towards Ossining and south to Dobbs. Went to Chicago on the weekend and did the run from SurfHaus down to the bean, about 9mi. Rested the other day.

Present week: have been doing 5-8mi runs on the OCA, strictly north. Ran 10mi at NYSC today.

So I've been doing 40-50 miles a week, but my long runs are not long. I am worried. My race is less than two months away and I have not run more than 15mi in longer than I can remember. I need to ramp up, but the next two weekends are busy with weddings. I will try to squeeze them in. Really there is no excuse. The biking has made it harder to recover, but my body should be used to it. The traveling has been exhausting, but I should deal with it and insist on more sleep. I am not worried about finishing the damn thing, but it could be ugly. And my time goals are out the window. Let's hope for an improvement on number one.

Tues, Weds

Went to NYSC both days. A mirror workout of Monday's 5mi yesterday, then 7mi today in 51min (30min easy, then iFartlek for the last 3mi). Had a nice spindown on the way home: 9a to 117, to 448 down into Sleepy Hollow. Saw a few other bikers around Blue Hill Farm.

C is coming to town this weekend, so I need to try to get my 16 in tomorrow. Dreading it a little...

NYSC Hawthorne

I bought a student membership to a swanky gym, NYSC. At first the guy was going to make me buy a full membership (at $80/mo) but when I balked and said that I'd seen the summer offer on the website, he said "OK, I'll pretend you're 22" and gave me the cheaper membership.

Ran 5mi in 36:1x on a good ol' LifeFitness 95-series treadmill.

Catchup

It's been a long couple of weeks. The last push to get the POPL paper out took all of my energy last weekend and I biked on Friday (Loop), but then did nothing until Tuesday.

In between, I moved to Tarrytown, so that run was on the OCA Trail. I didn't map my runs yet, so they're almost not worth blogging. But I think I did 3 x 5-6mi runs on the OCA last week, plus a number of bike rides: from HPN to TTown, over to White Plains, down to Manhattan.

This week I must get back on track with running. CM looms just under 9 weeks away. Yikes.

Thurs-Sun

Thursday: 5mi treadmill run. Very slow warmup, then progression up to mid-9mphs? 35:xx

Friday: Pottruck to 34th to Mantua to W Fairmount Park to Girard Bridge to River Trail to Pottruck. This is between 4-5mi.

Then, a fun weekend:

Saturday AM: out-and-back run to Columbia Bridge @ pace; around 7mi.

Saturday PM: biked SuperLoop, betweeen 13-14 flat miles.

Sunday PM: ran SuperLoop, same 13-14 miles. Accidentally ran through Philadelphia Women's Triathlon.

Sunday PM: 24mi bike ride with Chuck. Went through the park, past the Mann, through to Wynnewood, Ardmore, then into Upper Merion. Fun part by Old Gulph Rd, back by Conshy St Rd, Belmont bridge to Manayunk, then Kelly Drive.

Presently enjoying a quiet Sunday night; am ensconced in my lantern-lit room with tea and Hélène Grimaud on NPR (and cranking on a POPL submission).

Attacked!

Ran Sweetbriar, but not without incident. Just after coming through the tunnel of the Girard St bridge, I felt claws grabbing at my scalp. A small bird had swooped down and was picking at my head! I swooshed it off, but was quite surprised!

Other than that, an uneventful run. Ran through 4th festivities near the PMA, then back down 19th, and walked to TJs from Rittenhouse for good company and good burgers.

Tuesday = Monday

This whole week is going to be staggered. It's an odd week anyways -- worked from Chicago yesterday and flew back today, and tomorrow is the 4th (but no holiday for the Harmony guys).

Ran an easy 4mi at Pottruck, then lifted upper body and spun down on the bike. Looking forward to more miles on home turfs tomorrows.

Monday = Long Run

This whole weekend got staggered by Saturday's rest day. Ran long
today, about 1h45m. Not sure of distance, and don't have time to
GMap, but hoping it was around 12-13mi.

Catching up

Wednesday: I think I did 3mi (can't remember?) on the treadmill, then lifted legs.

Thursday: 5mi on the treadmill in iFartlek style (plus .2mph on each
song change). 35:15 or so? FULL Upper body circuit, biked.

Friday: 3mi, again iFartlek. 20:4x.

Saturday: rested.

Sunday: Ran this

9mi loop in Chicago.

Have not had any caffeine in two days. Yesterday was rough and I slept about 16hrs. Today is much better, and I'm thinking of trying to kick the habit (but maybe after POPL deadline).

Hills

Hill repeats on the W Fairmount Park hill between Sweet Briar and the Civil War Memorial. Probably 6+mi all told? Biked 10min at Pottruck to loosen up.

Sweetbriar

Did an easy, slow Monday run: Thornton Manor to W River Dr to Sweetbriar to 34th to Pottruck. Then lifted upper body.

NCRT

Did my long run with Tita and Ahmad at GP Falls SP. Went nice and slow, and covered about 11.2mi, according to trail markers. So 88min = about 8min/mile pace.

End of Week

I kind of overdid it with the lifting on Wednesday (good rule: don't lift as much as you used to lift whilst training for EUSA Championships!) and spent the rest of the week shuffling around and grimacing. Not good.

Thursday: ran for 25min, maybe 3.5mi + bike.

Friday: biked the Loop. I was debating taking a genuine rest day, but it felt good to get out and stretch.


Saturday: ran a slightly longer variant of the Dru Hill / Hampden / JHU / Charles St loop in Baltimore. The map is from December. I think I did an extra mile up Keswick near the top.

Pottruck

3mi run, full leg lifting circuit (hurts!) + bike.

PM: Pottruck Speedwork

I was not excited for this workout, but after the warmup, all my sluggishness melted away.

2mi in 14:15, then 4x800 in ~3:10 each, then 1mi cooldown.

Early Week

Monday: 4mi run + a short cooldown + upper body circuit.

Tuesday AM: Between 3-4mi early morning run. Speedwork to come...

SuperLoop

It's Sunday, which means running long. I was kind of stiff all weekend and wasn't really looking forward to this. But after the first 30 minutes it wasn't so bad. I believe this slightly-longer-than East Falls loop is ~13mi. Took me about 100 minutes, which is about right.

EndOfWeek

Friday: 3mi on the mill, full upper body circuit + bike.

Saturday: woke up and beat the heat by running W River Dr/Sweetbriar/Girard/Lemon Hill/Parkway/22nd. I think this is 6mi.

Pottruck x 3

A solid first week of training.

Tuesday: 35min tempo followed by leg lifting circuit + biking.

Wednesday: Easy 3mi followed by upper body lifting + biking.

Thursday: Easy 3mi followed by 3mi pace + biking.

Catching Up

Been to Chicago and back in the last week.

Tuesday: woke up at 6 and did a 4mi run before packing up Cara's stuff onto a Penske truck; also did an afternoon 3 at Pottruck.

Wednesday: was zonked after driving through the night to Michigan. DNR.

Thursday: Ran in Chicago from SurfHaus down to the LaSalle Bridge and back. I think this was 5-6 miles.

Friday: Antsy for a longer run. Did 9.25mi down to the Bean and back.

Saturday: Did a quick 4.5mi run around Belmont Harbor

Sunday: Ran long (1h20m), 11.3mi up to Foster Ave, then back down to Grant Park where met Cara and Julie for Chicago Blues Festival.

Monday: Legs were sore. Did an easy 2.5 on the treadmill, then 15min on the bike. Hoping for Strawberry Mansion tomorrow.

17 weeks to Chicago. Back on the Higdon program now.

Pottruck

Did a hair under 4mi on the treadmill, then a quick leg lifting circuit before rushing off to Pico de Gallo for dinner.

Arizona

Week of vacation, and not much running.

DNR Friday, Saturday.

6mi in Tempe on Sunday morning plus a long hike in Sedona.

DNR Monday.

4mi Tuesday AM.

4mi Wednesday AM, 6mi PM.

DNR Thursday.

DNR Friday, hiked up into Superstitions.

Tried to run on Saturday, but was zonked and had a splitting headache.

Back to Philly yesterday, rainy US Grant run in evening.