Long Distance Training

People

2009-11-15T09:15:00.003-05:00

What a perfect way to start the day.

I ran into a friend at a local ski and skate sale yesterday, and he expressed an interest in going for a run. He pulled in a couple of other guys, and today at 7:00AM, six of us hit the road for what was supposed to be an easy five miler. Eight hilly miles later (at a too fast, sub-9:00 pace) we finished up. It was a big jump from my previous series of three milers, but it felt great. Running with people was all the difference. It is a good day to be a runner.

Go Pats!

Morning run

2009-11-13T19:07:00.001-05:00

Got in a quick 3 miler this morning. Great way to start the day and end the week.

San Fran Run

2009-11-13T06:58:00.004-05:00

I got out for a solid 4 miler in downtown San Francisco on Tuesday evening. I ran down Post Street to Mission, down Mission to the Embarcadero, along the water to 2nd, then up 2nd to Post, and back up the hill to my hotel. It was about 65 degrees and clear. A nice evening run.

I flew to Seattle on Wednesday but wasn't there long enough to squeeze in a run. Next time.

Ms. FA and I freed up the Sunday before Thankgiving to run a NYRR 4-miler in Central Park, so I'll make A's goal of a race before Christmas.

Waiting for the NYC 1/2 Marathon application to post online, December 1. The race is Mar 21. There's a new pullout couch in the FAs' living room, if anyone wants to come down and run it.

Coincidence?

2009-11-10T20:27:00.003-05:00

I literally hit "Publish Post" on that last posting, went to my Hotmail account, and this was waiting for me.

Everyone’s Got A Little Marathon In Them – Unleash Yours!

"The 2010 KeyBank Vermont City Marathon Registration is now open. Those wishing to register may do so by visiting the RunVermont website (www.RunVermont.org) where you will find a link to our on-line registration provider, Marathonguide.com.

Please note that we are accepting registrations for those wishing to run the FULL marathon only. Relay team registration for both 2 person teams and 3-5 person teams, will once again be conducted by lottery, commencing on January 1st, 2010 through January 31st.

For those runners who register for the marathon before December 15th, you will receive a complimentary tech training hat (with reflective trim to make you more visible on those dark winter training runs), a sharp addition to your running wardrobe.

As a reminder, the KeyBank Vermont City Marathon was identified as one of the “Top Ten Places For Runners To Hit The Road” in 2009 by Bart Yasso, editor of Runner’s World magazine. If you have running friends who have not yet experienced this race, tell them to hurry and reserve a spot at the start line, they won’t regret it.

Looking forward to seeing you next May,
RunVermont"

Hmm.

Ok fine. I'm in.

2009-11-10T20:18:00.002-05:00

Hey boys. Good to see the blog getting active again. I, too have been in a lull, and I'm ready to break out of it.

I got in a good 3 miler on Sunday with a friend. It was an out and back that was tough for the out and surprisingly fast for the back. The guy got me talking coffee, and I guess caffeine memory took over. We cut a minute and a half off our out time.

Last night was hockey. Week three of our regular Monday night session, and it's the first time I've felt even slightly good out there. Sure, there were still plenty of painful reminders that I'm out of shape, but there was progress. I'm looking for the same in running, and might even get in some weights over the "off-season." But I'm getting ahead of myself.

I printed the Turkey Trot app, and Mrs. VTR and I are both in this year. It's a fun, straightforward run. Glad to have another LDT bud on the course.

Accepting the challenge

2009-11-08T12:44:00.003-05:00

'Sup, gents. October was a big, nasty hang of a month. Nothing special or unusual went on, I just fell into a rut accompanyied by a foul mood and very little runnning. Trying to climb out now. A's challenge should help.

I can't get a race in before Christmas, per A's challenge. But the New York City 1/2 Marathon has been moved to March 21 from its ususal August date. Applications will be posted at www.nyrr.org on December 1, and I'm aiming to run it.

The kids spent last night at my folks' place so Mrs. FA and I could get in a date night. We added a run this morning, running together for about 3.5 miles, including the Reservoir Loop. It's a beautiful day here, around 68 degrees and clear. The Park is packed with runners and cyclists and people with dogs. Fantastic.

I'll be in San Fran and Seattle this week, hoping to post on runs from there.

Peace, fellas.

Running again

2009-11-08T09:00:00.002-05:00

After a brief hiatus of running, I am back out on the trail. Up in Greenfield, NH, hit the side roads and a trail or two for a 31 minute run. Felt decent and I never felt too tired. My achilles have been bothering me, but I think that they were just aching to be used. I think I am still signing up for the 1/2 Timberman and I am pretty excited.

Keep on running.

Thanks, Agricola for pushing us all.

Going

2009-11-05T15:52:00.001-05:00

Got out again today for a decent run. Ran parts of various roots. I have no idea how far or how long, but it was definitely in the 3.1-3.5 range. It felt good to get out and I beat the rain.
So that's my three runs and 2 blog contributions for the week. Where are you all?

Epic Bluebird

2009-11-03T17:46:00.002-05:00

This morning was so quintessentially fall gorgeous that I had to go out and run. I wasn't planning on it this AM but hopped on the epic bluebird day and went out for 4+. I was bit tired from last evening's run -- i'm rebuilding the base -- but it was a decent run, and I felt OK. The day was so gorgeous that it couldn't help but be a good run. As I finished, and started my walk off a hawk flew right down the middle of the street, and there was another doing cicrcles in the distance in one of the most crystalline sapphire colored skies I've ever seen. Some days, it's wonderful to be a runner.

Let's Get It Going

2009-11-03T08:37:00.004-05:00

OK. My goal at the end of this year is to regain some balance in my life. Part of that effort means running more and taking more time to run. It also means blogging more. I want to throw down a challenge to all of us still (nominally) involved in this blogging venture.

Let's all commit to run at least three times/week until the end of the year
Let's all commit to at least two contributions/week to the blog -- be it a post or a comment
Let's all commit to run at least one more race before the end of the year

This blog is most successful when we're participating on it. There are too many post with 0 comments, and too few posts. I'm totally at fault here too, I've been inconsistent as a runner and a contributor. Let's finish 2009 on a strong note.

The week after Columbus day was a great running week -- I got in 4 runs. The week after that was a disaster with tons of work. Last week was a disaster of sloth. I went this past Saturday for 3.3 and again on Monday (yesterday). I felt pretty good Saturday, and quite strong and fast yesterday. I've been having some respiratory issues this fall with allergies etc. but feel like I'm starting to overcome them. I'm looking forward to getting back out. I want and need to run, and i've been letting my business venture take over vast tracks of my life. As I've said often, I'm a better husband father and worker when I'm running.

Here are some things percolating in Race World:

Hingham Turkey Day Trot. I'm in and so are VTR and BR (http://www.marathonsports.com/races/turkeytrot/) 11/26/09, need to sign up soon.
Jolly Jaunt (http://www.jollyjauntboston.org 12/5/09)
Registration is open for Vermont City Marathon as of 11/1/09. I'm going to sign up and use last year's deferral.

Still at it

2009-11-02T09:20:00.002-05:00

Managed to get 10 runs / 37.3 miles /8:42 pace in for October. Ran the local 5k race a week ago and had much better results than the previous year. Went out 20 seconds slower than the prior year and ended up over 2:30 faster. Official time was 25:02. Took about 15 seconds to get across the start line so I consider my personal lofty goal of under 25 achieved at 24:47. Not sure if the 190+ HR at the end was pushing it too hard, but I didn't croak. Plan is to start running longer routes and up the weekly total...gradually so I don't repeat last years injures. Managed 10k on Friday and 4.5 miles today without any issues. Looking forward to the Turkey Day Trot!

A few threes

2009-09-27T20:49:00.002-04:00

I got in three three milers this week. Felt stiff and slow, but that's to be expected after all the time off. I'm taking a long view of my running now, using this time for foundation building. Slow, steady and without injury. The goal is to be in shape enough and with a solid enough base to start marathon training in earnest at the start of the year. Not sure which marathon yet, but I'll be looking into that in the coming weeks.

I'll keep you posted.

Release

2009-09-21T21:55:00.002-04:00

I headed out the door in foul mood this evening, just before dinner. The day sort of caught up with me and I think I said something like I need to get out of here. So... I got my stuff on, headed out, sat on the front step for a bit and then went out for a quick 3.3 miler. It felt good and I can home refreshed and recharged. Unplanned. Very much needed.

Mellow Sunday

2009-09-21T12:44:00.002-04:00

Way to go FA! Sounds like you had an awesome experience in your half. Way to finish strong! Congratulations!

Took a mellow Sunday run with PR. It was a gorgeous day and fun to run with a friend. He wore an old pair of my shoes, and soldiered very nicely despite the fact that they were too narrow.
It was just a nice run on a nice day with a good friend. Afterward, the families headed out for a nature walk around a pond and next to the Charles. Good day.

Official Results

2009-09-21T09:56:00.001-04:00

Finished 207th out of 431 runners.

First half split, 1:03:27

Finish, 2:15:04

10:21 pace

ADK 1/2 Marathon

2009-09-20T16:09:00.005-04:00

So I'll say that the ADK 1/2 went mostly as I planned it. I am very pleased with the experience, and would do it again.

I had this plan for the race: Stay at a steady 10 minute pace for the first seven miles to keep some gas in the tank for the last six, which are mainly uphill, with some flats and downs, and then run the hills as I find them. Pre-select my lines, and stay in them. (I observed the course again by car last night, before picking up my bib. I selected lines along the course that looked flat, not tilted to one side.) Take shot blocks (margarita flavored, thanks for the good steer from VTR) for miles two, four , six, and eight. Grab water at every station.

The first 5 miles or so run along Schroon Lake, one to the prettiest big lakes in the ADKs, in my view. I hit the halfway point at 1:03:27, which was right on plan, and I was psyched.

It was a gorgeous day, cold at the start and crystal clear with a beautiful blue sky. I hit mile markers seven through 10 at 10 minute intervals. But something about how I was shortening my stride on the hills was causing some bad IT band pain on the right side. I took two hills walking with long strides, which made the bands feel better. I still hit mile 11 a little past around 1:53, which was not far off my plan.

The roof sort of caved in just past mile 11. I suddenly had bad pain in my groin on the left side, and my right IT bands were getting worse. I was having trouble lifting my legs. I fell into a run/stagger for the last mile, perking up a little with the Japanese drumming at mile 13, and again when I saw the girls about 40 yards before the finish line. I must have been grimacing; there was a lot of encouragement being shouted at me by strangers in those last 40 yards. I crossed the finish in 2:15:04, ground to a halt and almost fell over. Someone handed me a gatorade, steered me towards a chair and took the chip off my sneaker. I sat there for a good 10 minutes, a little dazed, before I limped off to find Mrs. FA.

Walking around the post-race festivities was difficult and painful. I got a banana and a brownie and four bottles of water and sat in the lake for about 20 minutes, and had a massage, which was nice but not as helpful as the Alleve I swallowed in the car.

The good surely outweighed the bad. It was something, really something. It was a very friendly race on a beautiful course. I saw people I know. I am proud of the Adirondacks and of myself. And now I am going to spend some time away from running.

Talk with you later, fellas.

Go, go, go

2009-09-18T22:07:00.002-04:00

Good luck FreeArtist!

13.1 is no match for you. Run your race. Have fun.

Then blog. I want details.

Cheering from the VT side of the lake,
VTR.

Ramping Up

2009-09-17T08:38:00.004-04:00

Starting back into the training after a summer of goalless running. Weight is still down and pace is up despite running not more than 2x per week. Going to ease into it this fall so as not to repeat last years over training injuries. Ran 4.5 today at 8:31 (PR for the route). I'm getting much better at maintaining an even pace during the runs. Each split today was +/- 1 second. Not bad!

Part of the new plan is to work in riding on the weekends to help reduce the pounding on the legs. I've been going for 20+ mile rides on the new bike on the weekend. Rides are good for the legs (less pounding), good for the lungs (hills are brutal) but bad on time as it takes longer to get a good workout in. As an aside, I'm selling my old road bike (below). Let me know if there's anyone you know who might be interested.

2001 Trek 2200 56cm
Shimano 105 Components
Shimano Flight Deck Computer
Aluminium Frame / Carbon Forks

Winding Down

2009-09-16T10:33:00.001-04:00

Ran from my apartment to Columbus Circle last night, then took the subway home. The run was 26:26. It is warm in NYC, mildly humid. I really stank up the train. Que sera, sera.

Hale Reservation Triathlon

2009-09-14T09:39:00.003-04:00

I did my second triathlon yesterday, Sunday 13 September, 2009. It was a blast. The swim felt longer, my run was significantly slower than last year (something in the neighborhood of 42 seconds/mile!) but I still managed to finish in the top third, even if I did drop off of the first page of results -- though this year I am tops on the second page of results at 51 out of 157. Here's the breakdown of the race.

SWIM
I got stuck behind a couple of wide-body clydesdales right off the start. I couldn't go around them because there were a couple of other dudes to my left and right. I ended up stopping an treading every few strokes just looking for space. I eventually did get around them but the damage was done. The adrenaline was my enemy, I got mildly nervous and panicky and ended up breast stroking pretty much the whole thing. thought I did pass guys even swimming breast stroke I lost at least a minute or more in the opening 150 yards trying to get around those guys (9:59 -- ugh! yet everyone felt like it was longer this year). I did OK on the transitions, sub-2 minutes, but need to work on those (1:54)

BIKE
Bike is what I think is my weakest -- especially mountain biking with clip-in pedals. When I was younger I used to just go out and ride and didn't worry too much about anything. Now I'm a bit more cautious though adrenaline on my bike was my friend. The ride was fairly punishing, and fairly tricky but very fun. There was a monster climb in the first mile or so that I rode the first time I rode it, but walked it during the training and the race. People were dropping off left and right and it made it hard to navigate (those clip-in pedals make me uncomfortable at low speeds). So I hopped off half way up and ran it up the hill hopped back on, rode one more crest then hammered it down the backside back into the woods (it was asphalt actually in this part). The eventual women's winner powered by -- 50, fit, and driven -- up the steep. I was jealous. The rest of the ride was largely uneventful -- I got stuck in a line of guys, one in particular and along the single track portions I just followed. I rode things yesterday that I'd walked or fallen off in training and stayed on the bike generally better. There were other climbs where guys were coming off the bike so I came off the bike too -- it's a chain reaction on rocky treacherous pieces. I ran the bike up each of those sections though and got back on as quick as I could. There was one sick rock garden that I had walked both training runs, but sort of half rode half walked yesterday -- I made up some time there. Generally I attacked and had fun and see the bike as a place where I can get significantly better. Running CV totally helps biking and I find it easier to recover on the bike. I ride a 20 year old hard tail, hard fork Trek and I did OK: 5.3 miles 34:50, 9.5 MPH. I did a 1:24 transition out of bike shoes into running shoes. Actually moderately happy with that. Oh, and it was muddy and mucky in many parts of the track and that made it super fun.

RUN
The run was solid for me. I pushed it hard on the bike and took a bit longer to come back on the run. The eventually second lace woman passed me in the transition. I stuck with her for the first little bit,up a nasty climb and then she started to pull away. I kept in her sight the entire run but could not catch her. I walked one little stretch, about 5 paces to collect myself, then started to reel back her in, though I never lost sight of her. I started sort of slow and that transition, from bike to run, not just the legs, but the breathing even is very tricky. I think though that I was negative splitting, because I was reeling her in and closing the gap over the last half of the course. I was also passing some other guys as well so that was good. About 150 yards from the finish, on basically one of the smoothest, easiest stretches of the run I stepped on something, I don't even know what, and tweaked my left ankle. It hurt but I powered on, and finished with a nice kick. It was ironic because I was running over rocks and rots and up and down rock and rot strewn climbs and hopping off of some rocks and I tweak myself on the most mellow part of the course. the ankle is a bit tender today, but nothing catastrophic. So, the race details said 2.3 for the run but people in the field said that it was 2.5, I don't know who to believe on this but if it was 2.3 then the race clocking at 20:39 and 8:59/mile is my time. If it was 2.5 then I ran a bit better than that at about 8:15-16/mile. Not sure which, I have no real way to judge it. Eight fifteens though are better than 8:59s.... I don't totally remember last year's course but there was a section I walked briefly last year that we didn't run this year, and in that section it cut a chunk of the race off that we had to cover this year (with one more nasty climb), so I do actually think that we ran further which would make sense to me.

FINAL THOUGHTS
I'm not as fit this year as last but I got better on the bike and about the same on the run if it indeed was 2.5 miles. I was happy with the negative splits on the run though (or what seemed like negative splits). Swim was tricky. I didn't freestlye-swim as much this year, and I'm not sure why. I need to work more on my swim (though I feel like I did this year and it didn't help me). Anyway, it was a blast, and totally amped me up for the whole day. Fun, fun, fun!

10 Miler

2009-09-13T09:40:00.004-04:00

Well, 9.4 miles anyway, according to MapMyRun. I started at Columbus Circle and headed onto the Park Drive with traffic, counter-clockwise. After about 3.5 miles I approached my apartment and took a pit stop for water, the bathroom, and to drop off my cap, into which I was sweating heavily as it prevented my body from ventilating. I got back out on the Park Drive after about 10 minutes and had a rough 4 miles, slowing to a crawl at some points just to keep moving. But the last two miles were inspired. I found a guy running just a short distance ahead and stayed with him from the Met back to the Great Hill, where I turned for home. It was a real grind of a workout -- start to finish, with pit stop and crawling, nearly two hours end-to-end. Nipples are raw. (Agricola, I picked up some BodyGlide for the race.) I'm feeling fairly well worn this morning but pretty confident about next Sunday.

Given the flat course for the first eight miles, I am aiming to maintain a steady 10 minute mile pace for that distance to keep some gas in the tank for the long climbs and sharp drops in the last 5 miles.

I am planning to run 35 to 45 minutes on Tuesday and Thursday this week, then sit tight for the race. More later.

Run To Remember

2009-09-11T22:38:00.003-04:00

I know I've said this a million times: we ran the Brooklyn Promenade about 30 minutes before the planes hit the towers. The attacks were underway as we ran. The day was crystalline. I've run every September 11 since that day with one exception when I was sick. I headed out today, late afternoon, in a drizzle. I did 3.3 miles. I don't know how fast.

I run in honor of the dead and hope to honor them thusly as long as I can.

I say this each year, more or less. It does not change for me. It is immutable. September 11 is a major motivator of my running. I'm sure there is some crazy psychological thing tied up with this but I feel that as long as I run I honor the memory of all of those who died.

Tri, Trails & Steak

2009-09-11T00:24:00.004-04:00

Last weekend we were at a family wedding outside of Portsmouth, NH. My brother and his family were in town. The day after the wedding he and I went for a brief -- 25 minutes, I think -- trot through Newcastle, NH. It was lovely, rolling and scenic. Frequent ocean views to our right on the way out and a nice little turn around down by Portsmouth harbor with a view of an old fort. The weather was beautiful and it was great to run with my brother. We also saw a couple of deer in somebody's yard (I saw one on last week's trail run, at the edge of an orchard and the woods).

Sunday I didn't do much except eat a massive meal at Capital Grill. My brother and I headed out Labor Day afternoon and took a rocking trail run through the Fells Reservation in Winchester/Medford. It ended up being more than I'd bargained for (see massive meal, Capital Grill, Sunday night) at about an hour of up and down, side stepping and root hopping. The air though was gorgeous piney and clean. We ran around the Winchester water supply and the presence of basically a mountain lake was really amazing. It was a butt kicker of a run, but I'm better for it. Again, it was awesome to run with my brother who is really a gazelle.

Wednesday night I did a full run through of the tri that I'm doing this weekend. It was fun even though I had a splitting migraine during the day and I sort of felt like I was in slow-mo all along the course. The swim went pretty well, but it felt longer and I felt slower than the advertised 400 yards. I was more comfortable on the mountain bike last night and found some lines that I'd not see the first ride last week that I hope will help Sunday. It's a fairly punishing ride at 5.3 miles with some big climbs and some tricky descents. The run went well once the leg wobble stopped. I just shifted into an easy lope through the woods and felt good throughout. I'm looking forward to Sunday, and am going to have the family come out and watch. It should be around an hour, perhaps more -- the swim is longer, I think... -- and it's supposed to be a beauty of a day.

Don't Run After Pizza

2009-09-10T22:06:00.002-04:00

I had two slices of pizza tonight around 5:30. When I got out for my run at about 7:45, I started out hard and the agida quickly shut me down. I thought I was gonna die. SUCKING wind. So I slowed to a walk for a few blocks and started up again at a more moderate pace and headed out towards the resevoir and looped it. I was back at the apartment in about 31 minutes, which is not bad. When I hit the resevoir track I felt that I needed a pacer, so fell in behind a couple out having a social run, chatting away, and stayed with them until about 3/4ers 'round, then pulled ahead and that was that. Heading to the shower now. 10 mile run in the plan for Saturday.

8 Mile Run

2009-09-07T18:26:00.002-04:00

I got out for eight miles today. Mrs. FA drove me 8 miles from the house and dropped me off. It was a very pretty run, on a plateau high above the lake, with wonderful views for most of the first five miles. I had to walk up the four brutal hills, but I completed the course in a shade longer than 80 minutes, so maintained, on average, my comfortable race pace. I was happy about that.

One downer, as I crossed in front of my neighbor's yard, a wasp hopped out of the grass and stung me, right through my sock. I used profanity. It was an inauspicious end to an otherwise encouraging run.

Less than two weeks to the big race. I'm feeling particularly fit. Since last Sunday, I've biked 26 miles, run 18 miles, rowed steadily for three hours, and mowed the lawn. Hoo-ah.

Peace, fellas.