A Viking, running

It is possible to run while sleeping

2008-08-19T18:02:00.002Z

ORN: This morning, I -- or someone matching my description -- ran 2.5 miles in 26'09". Look at the speed curve on this run.

You can see where I started to nod off, can't you? Actually, my feet and knees have really been bothering me lately. It took until the middle of the run for me to become accustomed to the discomfort. Or become sufficiently warmed up that the kinks worked themselves out. Whatever. I did it.

I think I am going to try soaking my feet tonight. That's what older people in TV shows from the 1970s and 80s did when their dogs were barkin', right? Maybe that's all I need, a good foot-soak.

Anyone have any remedies for tired, aching feet?

Sore feet in the heat

2008-08-19T01:15:00.002Z

ORN: 5.0 miles in 52'12" on a rather hot day. I've been running in the morning a lot lately, so the afternoon heat was a bit much. Plus, rather than a full rest day, I walked about 15,000 steps at the state fair yesterday.

I've got a ton of crud on my mind lately so my runs have been a little surreal, mentally. Lots of thoughts banging around, lots of digressions. Not a lot of conclusions.

This is the first week I will run my full 25-mile training schedule. I'm 20% there. Go me.

Lousy attitude, decent run

2008-08-16T12:04:00.005Z

ORN: 8.8 miles in 1:33'16".

I woke up to my six o' clock alarm, and zombified, threw on my running duds. I was out the door and plodding toward Cherokee Park. My mind wasn't hitting on all cylinders, but I knew a couple things. First, I knew there was no way I was going to handle hills. I just didn't have it in me. Rather than my hilly 9 mile course I prefer, I decided to run an out and back route through St. Matthews and on to the park. Nice and flat the whole way. Second, I knew I needed tunes. Lately, I have been running without headphones, but my motivation level on Saturday was so low that there was no way I would have survived 90 minutes of hearing my own thoughts rattling around my head. I needed to rock out.

So, appropriately geared up, I set off to the park.

And it was fine. I ran the whole way without any walk breaks. I stopped at a couple water fountains, but I don't count them as "breaks". I drank and then ran. Finishing that run felt great, not because of anything special about the run. It's just that I did it and it was behind me.

Pay to Cum - Bad Brains
Speed Queen (Kid Whatever Hyundai Beats Mix) - MC Frontalot
Jesus And Tequila - Minutemen
I Will - The Beatles
California Sun - The Ramones
Sieve-Fisted Find - Fugazi
Work 01 - Front 242
Whole Lotta Trouble - Bodeco
Black Math - The White Stripes
Hateful - The Clash
Safely Wasting Away - Crimpshrine
Blackball - KMFDM
In the Cold, Cold Night - The White Stripes
Untitled Song For Latin America - Minutemen
#1 Hit Song - Minutemen
Wild Honey Pie - The Beatles
Feuer Frei! - Rammstein
Christmas Wrapping - The Waitresses
Cruel Summer - Bananarama
Little Acorns - The White Stripes
Mothership Connection (Star Child) [Fully Equipped Mix] - George Clinton
12XU - Minor Threat
Caught Up - Crimpshrine
Funkytown - Lipps, Inc.
672 - The Dresden Dolls
Gravity - The Dresden Dolls
Atomic Dog - George Clinton
Housework - The B-52's
Happiness Is a Warm Gun - The Beatles
Criss Cross - Thelonious Monk

TGIF

2008-08-15T12:14:00.002Z

ORN: This morning, I ran a speedy 4.4 miles in 45'07", a full two minutes quicker than Wednesday. I felt great today. My mind drifted off into a hundred different strange directions. I started thinking about my job, religion, cross training, and comic books. It's funny. My mind was actually typing out blog posts on these different subjects.

Tomorrow, I have my long run, and I am debating on what route to take. My usual 9 mile route is fine, but I thought I might run to Cherokee Park and back. I don't know.

Morning fog

2008-08-13T13:23:00.004Z

ORN: I ran 4.4 miles this morning before work in 47'20". [where: 40207] Funny, apart from sore feet, I felt strong and fast the whole time, and yet my time wasn't all that spectacular. Oh well. This was one of those mornings where getting out of bed and doing the run are the victories worth celebrating. I was dog-ass tired. I was so beat after my run that I lumbered out the door and forgot my lunch box. I didn't know whether I left it at the house or the bus stop. [Later, Wifey called and said it was in the kitchen. Mystery solved, Scooby!]

Lately, I have been having this foot pain in the morning. It's not like plantar fasciitis, which I have had a minor case of in my right foot. Rather, it is more like "my dogs are barkin'". You know, that feeling you get when you walk from one end of Disney World to the other 14 times? I totally attribute it to my New Balances, which I know I've been complaining about a lot lately.

Tomorrow, rest. Friday, another 4.4; Saturday, 8.8.

Cooling off? Psych!

2008-08-12T18:27:00.005Z

ORN: Today, I ran 4.4 miles in a zippy 45'15". Not gold medal fast, but still it's pretty good considering I blew off my long run last week. Today, the weather was warm but forgivingly mild, considering it is late August in the Ohio Valley. But the State Fair is this weekend, so I expect that the temperatures will shoot up into the triple-digits and the humidity will red-line so that the smell of livestock and fried foods will hang over the city like a wet, mildewed, old carpet.

This weekend, Wifey, Little One, and I headed off to the Smoky Mountains for a last-chance vacation before Little One heads off to Kindergarten [today... *sob*]. We spent the weekend at a KOA in Newport, TN. There wasn't anything wrong with the place; it just wasn't right for us. For one thing, it was 15-30 miles from anyplace we wanted to go. Plus, it was in a raggedy, industrial part of town [Newport, TN... imagine it]. And the Smoky Mountains were nowhere to be seen from this place. Bad planning on our part. Still, we made the best of it. Wine helped.

As I mentioned in my last post, I ran two miles while there, but I could not muster the gumption to run my scheduled eight miler. There were a number of reasons for this, foremost being fear. I got whistled at by some locals while plodding along, and having grown up in some redneck-y neighborhoods, I knew that wolf-whistles from guys drinking beer on the front porches of their apartments are not homosexual come-ons, which in a way would be nice and flattering. Unfortunately, back in my day, they were usually preludes to ass-kickings from bat-wielding mouth-breathers chasing you in a beat-up Chevy Nova. I didn't feel safe running there, so I didn't anymore.

It's good to be back home.

By the way, I added some gel insoles into my NB 858s to make them a little less sole-crushing. The jury is out as to whether or not I am gellin' like a felon. The improvement after two runs is marginal, at best.

Playlist: CBC Radio 3 Podcast #168

Hills suck, mountains blow donkeys

2008-08-10T01:29:00.004Z

ORN: 2.0 miles yesterday in 22'38". I ran at a KOA Campground in Newport, Tennessee. It's a decent, no-frills place to camp, but Loki's Fudgesicle, it's hilly. It's not Louisville hilly, which I am used to, which has ups AND downs. This is Smoky Mountain hilly, which is of the uphill both ways variety. I did take the opportunity to do some hill-ish repeats. They were more like hill-fartleks because I didn't sprint up each hill nor did I go all the way nor did I do every hill. I did it when my lungs were staying in place.

Tennessee, nice place to visit. Hell place to run.

Four and I'm out

2008-08-07T12:23:00.002Z

ORN: 4.05 miles in 43'25" on a lovely morning. I'm on vacation today through Monday, so it is a good sign that I ran at all. I had a bit of a late night last night, but I woke up refreshed and ready to go. Even though my time wasn't impressive, I felt strong throughout. I also managed to have a good think too, which is always good.

My posting might be sporadic over the next couple days.

Fartleks for Victory!

2008-08-05T11:19:00.003Z

ORN: 2.0 miles in 20'39" with copious amounts of fartleks scattered throughout. I did this all before work, so I am so done for the day. It's a great feeling, like winning something. I feel like I ought to get something. Oh wait, I do! I get to go to the cyber-recycling center today and dump some junk instead of running in the 90° heat! Hoobadaow!

Last night, I finished watching Ong Bak: The Thai Warrior. I'm totally on the Tony Jaa bandwagon now. He's a total badass. He does things with his elbows that look like they would bust your head open like a watermelon. Strongly recommended.

I Like Short Songs

2008-08-04T14:42:00.005Z

ORN: 4 miles in 44'39" on a boiling hot 86° day with 50% humidity. Loyal readers from Texas would wonder whether or not I reached for my fleece pullover to run in 86° weather, but I must assure you that 86° is hot as balls to me. I was sucking wind the whole way. It's a miracle I ran at all given how I felt this morning.

♫Woke up this morning♩
♫Had them sore foot blues♫
♩Woke up this morning♫
♬Had them sore foot blues♩
♩New Balance shoes so hard on m'feets♬
♫Can't think'a nuthun' to rhyme with "blues"♫

Seriously, New Balance, is "cushioning" and "comfort" mutually exclusive from "stability?" As I mentioned before, my NB858s are incredibly stable, but after my 7.25 mile run on Sunday, my dogs feel like they'd been beaten with canes. I had every intention of running this morning before work, but since I felt like I had been in a car accident, feet-wise, I chose to catch a few more winks and take some ibuprofen.

Fun Sunday Run

2008-08-03T17:28:00.003Z

ORN: 7.25 miles in 1:24'40", an unbearably slow pace, even for an LSD run. I was trying to keep my heart rate below a certain level, so at points in the run I was shuffling or walking when I didn't really need to. I did it to keep my pace nice and easy, but by the last mile, I was through with it and just wanted the run to end. That's not to say it wasn't a good run. It was. The morning was mildly warm and lovely. I traded friendly "good mornings" with everybody I passed. I felt like €20.

On Saturday, I felt like crap. I had a case of the runs and felt like hammered shit most of the day.

On Friday, I ran 1.85 miles in 19'27", which was also pretty slow. I ran after work, though, when it was in the low 90s, the air quality was at its worst, and I was incredibly tired from a rather bad day. [A potential employer refused to work with me on a particular benefits issue, so an opportunity I was looking forward to fizzled.]

I met all my goals for this week in terms of mileage. Next week, I'll do 20 miles.

The data are damning

2008-07-31T16:26:00.003Z

This graph shows how much I have slacked off since the Derby Marathon. After that Half, I fell into a pit of self-loathing and laziness from which I am only now extracating myself.

Right now, I would have to run 25+ miles per week, every week, to break 1,000 miles for 2008. I could do it, maybe. But history isn't in my favor. I have never run a 100 mile month, and that is what it would take. Five of them in a row, to be precise.

Since the 1,000 mile goal is a bit of a stretch, I have to stay focused on what is right in front of me -- the Louisville Half Marathon in October. I have to get my mileage up for that and stay consistent for the next 10 weeks or so. And if I can improve my speed, then that would be just ducky.

Yeesh

2008-07-31T00:08:00.003Z

ORN: 3.85 miles in 45'53". It sucked because 1) I gave blood today and 2) it was a million degrees outside and very humid. I'm calling it a win since I ran at all.

Earlier tonight, I tried posting with the voice-to-text service Jott, and if you read the post right before this one, you would think that I was drunk. I was not. It's just that either the technology isn't 100% there yet or that I speak incoherently. I'm willing to admit that there's enough blame to go around. I don't think I will use Jott much for posting to this blog.

I just start, I'm running...

2008-07-30T21:10:00.001Z

I just start, I'm running about 3.85 miles in a measurable time that was mentioning. It given an update Blog and with known degrees and humid having it pretty good. listen

Powered by Jott

Motrin IB should sponsor me

2008-07-29T11:59:00.003Z

ORN: 1.65 miles in 17'21". This morning was lovely. A slender, crescent moon. Mild temperature. I felt great despite some sore feet. I blame the lightly cushioned NB 858s. Nevertheless, I did some fartleks.

Regarding my 100 push-up challenge, I am repeating week 5 because I skipped it last week. I did nothing. Consequently, I am a little off my game, push-up wise. Still, I surprised myself with how much strength I retained after a week. Week 5 is a bitch though. I made the mistake of doing them while My Beloved and I watched the first season DVD of Xena: Warrior Princess. She was all "Don't you need to go down farther? Seriously, all you are doing is bending your elbows a little bit." *sigh*

Last night, I also started doing sit-ups using the same program. Consequently, my "core" is sore today.

New week, new attitude

2008-07-28T16:55:00.003Z

ORN: 3.65 miles in 37'49". Today was as hot and muggy as a coffee shop dishwasher. <ba dum dum> There's all sorts of construction going on at the Riverwalk, and a good, long stretch of it was inaccessible due to it being a utility trench filled with dirt, workers, and pipes instead of a paved path for running. This added an element of suck to an otherwise decent run.

Last week was a bad week. The less said about it, the better. At least I got caught up on my sleep. Today, though, starts a new week and a new commitment to getting my running done. I'm going to be good this week, I promise.

Shoe Review: New Balance 858

2008-07-23T16:04:00.004Z

I obtained this pair of NB858s from the kind folks at New Balance Harrisburg. It was my first experience buying shoes online, so I was concerned. Normally, especially with running shoes, I like to make sure my shoes feel right before I commit to buying them. But NB Harrisburg made me an offer I could not refuse, so I didn't see a downside. Even if the shoes didn't fit, I could send them back, and as normal, I'd get shoes at my favorite local store [Ken Combs']. Everything would be ducky.

[Full disclosure: NB Harrisburg sent me a free pair in return for a link on my blog and a shoe review. This entry fulfills my agreement with them.]

Right away, I could tell that these shoes were different from my past shoes. I've always asserted that I had a neutral gait, neither over- nor under-pronating, and a normal arch. However, with my past couple shoe purchases -- shoes that didn't offer much stability -- I began to notice more hip and knee discomfort, especially after long runs. My last pair of Mizunos were particularly bad in this regard.

These NBs were quite different and have caused me to rethink my gait. I must overpronate slightly, enough to make it significant. I think this because the 858s feel like a dream on my feet. Actually, the best thing I can say about them is that I don't notice them at all. I tried to think about my shoes, consciously, so that I would be able to write a meaningful review of them, but it was like there wasn't anything there. I experienced no leg pain, feet to hips. They are medium weight, so they haven't been noticeably burdensome on long runs or during speed work. And they give the sensation that my ankles are not going to go anywhere. Very stable.

This feature was most noticeable on the trail race I did recently. I was running over logs, knobs, rocks, and all sorts of other ankle-twisting obstacles, but my feet stayed where they were supposed to stay the whole five miles. I didn't feel unstable for a moment.

My main complaint about this shoe is that it lacks cushioning, especially in the heel. On long runs especially, I notice that the soles of my feet -- fore and aft -- get to feeling pretty beat up. My mythical Favorite Shoe might be a version of the 858 with more padding. But the complaint is not significant enough to get me to switch shoes immediately or stop running with them. When it comes time for a new pair, I might shop around for something with similar stability features and softer insoles.

My other complaint is that they aren't attractive shoes, but then again, I am not trying to win any fashion awards when I go running. Minor beef.

Pro: Excellent stability. Unobtrusive. Natural feeling.
Con: Could use more a padded, comfortable insole. Kinda ugly.

Allergies 1,434 - Me 0

2008-07-23T12:33:00.003Z

ORN: 3.65 miles in 39:42. Good run even though I was hot as hell and had a belly-full of pork chop. I ate too much. Oof.

Allergies are kicking my ass. I fully intended to run Monday morning. I woke up in plenty of time, but since I spent the whole night coughing and drowning in my own fluids, I rolled over and went back to sleep. I finally got around to running last night, and I had a good run. I sneezed like a madman before, during, and after, but I ran. Then today, same story. Woke up in plenty of time, rolled right back over because I was sick all night. Now I have to figure out when I can run tonight. Probably late again.

*sniff* ***HAAAAWWWKKKK!!!***

Super day

2008-07-19T12:18:00.002Z

ORN: 6.6 miles in 1:12:30 on a lovely Saturday morning. The birds were chirping, the squirrels and rabbits were breakfasting, and I trying not to crap my pants. Seriously, about a mile in, I had the most urgent urge, but I held it all together and had a terrific run. I feel great. Not too tired but pleasantly expended. And my feet don't hurt. I'm loving these shoes.

Let's keep this between you and I; I started the day off with some trespassing. I drove to a local high school to make use of their track. I needed to calibrate my Nike+, and tracks are the best places. Unfortunately for me, the place was chained shut. Fortunately for me, I was skinny enough to shimmy through the gate anyway. That's one load off my mind.

Last thing, I've decided that I really want a Garmin Forerunner 405, but who doesn't. Now all I have to do is win the lottery or find some drug dealer's bankroll on the side of the road one morning. *sigh*

I almost wussed out

2008-07-18T12:07:00.004Z

ORN: 1.65 miles in 16:58, a pace I can be proud of.

I almost wussed out this morning. The alarm went off, I turned it off, and I almost reset it for an hour's worth of precious, precious sleep. I so wanted more sleep. A debate raged in my head for about 3 seconds. The matter was ultimately settled when I remembered that if the alarm went off a second time, the risk of my wife kicking my ass would grow to be unacceptably high. No snooze buttons in my house.

I forgot that I wanted to hit the track this morning, so I ran around the 'hood. Once I remembered my intention, I started doing fartleks. I only ran a little more than a mile and a half, so it ain't like I did a full speed workout. However, I did do a few nice, long strides. They felt great.

I ran without music, and so I could listen to birds, pay attention to my body, and be more fully present. This is a departure for me. Long time readers will recall that I listen to DJ Nano while I run so that I can block out the voices in my head telling me to stop running. DJ Nano takes my mind away from my body and into that realm of daydreaming where I am a rock star. But I've noticed lately that I don't need those voices blotted out -- they aren't there anymore! Instead, there is a coach in there telling me to pick it up, don't falter, stride it out to the next lamp post. It is a change, but I am growing used to it.

Last night I finished watching Die You Zombie Bastards, which was fantastic for a Z-grade horror flick. The best thing about the movie is that it introduced me to rockabilly legend Hasil Adkins. I strongly recommend this madman to anyone who has a taste for strange, bluesy, raw rock and roll. After hearing Hasil Adkins, I see how The Cramps, Bodeco, and the 5.6.7.8s happened.

Best ribs in Louisville

2008-07-16T17:05:00.005Z

See, the advantage of running in the morning rather than on my lunch hour is that I sometimes treat myself to lunch. This, instead of running, sweating, and hoping not to get my ass kicked by a goose. Lucky for me, a couple blocks from work is the place with the best barbecue in town -- Picnicaterers BBQ & Catering. This is a no-frills joint, but with food this good, who needs embroidered napkins and a wine list?

You see, the arrow in the Google Street View picture above points to where the guy -- owner, cook, and sole employee as far as I can tell -- parks his white van and his gigantic double oil barrel grill. You walk up and look into the grill, right there on the street, and see all the lovely, grilled delights smoking softly in the summer heat. The heavy, meaty smells take you to someplace deep in your genetic memory where your ancestors huddled, shivering in strips of fur and hide, around a camp fire and charred pieces of their day's hunt on sticks. Always at this joint, there's excellent music playing. Today, setting the atmosphere, it was some thick and meaty blues, but on other days its been reggae, dub, funk, soul, and Motown -- always the heaviest sounds.

On the grill today, dude had chicken, pork ribs, beef short ribs [my favorite], rib tips, and smoked sausage. Also, he keeps his baked beans on the grill in a pan, thick chunks of pork swimming therein. He keeps the other side items and the bread in that funny looking building on the corner, but I usually just stick with beans so I can get to eatin' ASAP.

Two of the best slabs of barbecue in the city + baked beans + bottle of water = $7.00.

This, my friends, is enough to keep me waking up before sunrise to run before work.

At some point, I'll just be walking

2008-07-16T14:49:00.002Z

ORN: 3.3 miles in a poky 36:24, eight seconds slower than Monday's performance. I don't know at what point I stop calling what I do running and call it shuffling or walking funny. [Elitist bastards at Pearl Izumi, you can go scratch. I know I am not a runner by your BS standards.]

Anyhoozer, I ran this morning before work AGAIN, which is a minor victory for me. I even made it to the bus stop on time. I am on fire. Getting the run out of the way early was a priority because today is supposed to be an Air Quality Alert Day™©. I don't know how much difference it made -- air quality wise -- to run before sunrise, but it certainly was cooler.

Rest day tomorrow. I am thinking about going to the track on Friday. Long run Saturday. Yay, planning!

I'm done for the day!

2008-07-15T12:00:00.003Z

ORN: 1.65 miles in a zippy 16:59. Since I have a lunch meeting today, I woke early and ran before work. It was a lovely morning, cool and peaceful. After shaking the sleep off and warming up, I felt fast and strong. As I feel every time I run early in the morning, I wonder why I don't run before work all the time. The answer, of course, is that I am too lazy most of the time.

I've also been keeping up with my push-up challenge. Last night, I did a total of 111 in 5 sets [27-20-20-17-27] while watching Toxic Avenger on the Roku.

A Pair of Queens on the Wharf

2008-07-14T12:41:00.006Z

ORN: 3.3 miles in a ridiculous 36:16. I am actually getting slower the more I run. I didn't think it was supposed to work like that. I guess my legs are still a little beaten up from Saturday's smackdown.

There were four paddle-wheel steamers and river boats on the Wharf this morning when I ran -- The Spirit of Jefferson, The Belle of Louisville, The Delta Queen, and The American Queen. It was quite something to see. The American Queen is a monster.

The question before me is whether or not I should integrate trail running into my schedule. Really, there is no reason not to. Hard as it was Saturday, I had a good time. It was a fantastic workout. It seemed like murderous hill repeats done inside a steam bath while people throw sticks at your face. But when should I indulge in this blissfulness? At what frequency? I think during my mileage building phase, from now through August 11th, I will work them into my long runs on Saturday. Like, maybe I will do 2.5 or 3 on the hilly-ass roads of Cherokee Park, and then I finish with 2 or 3 miles on the trails. And maybe warm down with a mile on the roads again. I dunno. Fishing for some advice here. I don't want to become a trail runner, but I think this would be a good way to get stronger and work out some different muscles.

The other question is what to do once I am at my cruising mileage of 25 per week, from August 11th through race day, October 18th, and I start re-introducing speedwork. [I've heard its unwise to do speed work while building mileage.] Should I do speed work and trails all in one week? Should I disentangle trails from my long run and do it instead of speed work every other week or something?

I must be part masochist. Trails kicked me square in the junk, but I cannot wait to run another trail.

Last week, I had the goal of running 15 miles, and I ran 14.5, so I have to be pleased with that. This week, I plan to increase my mileage by 10%; I'll run 16.5 miles. Since my I don't foresee any obstacles