As school approaches, I've had some difficulty feeling motivated to start my runs over the past 2 weeks. Still, over that time, I completed my first 20 miler in 3 years. I was only supposed to do 18; should have stuck to the plan. It was HARD.
Today, I completed my second set of Yasso's (I've missed my goal on 2 other occassions, also). All 10 800s were under 3:50. While I think 3:50 isn't an accurate prediction of where I can finish a marathon, I would be ecstatic with 4:50 or less. The first time, I struggled to a 5:33, after my right leg seized up in cramps over miles 20-24. I want to shatter that time. Sticking to the plan would be smarter in the future.
Finally, today, I brought my monthly mileage to 123. That's 3 more miles than my largest month ever. I still have one more run this month, tomorrow. The total should be between 125 and 126.
When I'm not motivated, it's odd. I have become such a better runner over the past two years. I am getting faster, but also building my endurance. I don't skip runs, no matter how tempting that may be. Progress is happening, and in a month and a half, I'm going to be so pumped. Can't wait. Can't wait. Can't wait.
The first day back to school, for many teachers, involves a district/system-wide meeting, some bagels, and several hours of professional development. Summer is officially over, today (my wife, also a teacher, has been back to school for 2 weeks...bleh). The alarm went off at 5:30. Since I have an extra hour before I normally have to be at work, I took advantage of the free time. My run is already complete; a early morning twilight two-mile jaunt around the neighborhood. Also, I got the first blog post of September up (less slacktastic). Finally, the real reason I was up so early:
MANCHESTER!
The Manchester Road Race is entering it's 75th year this Thanksgiving morning. It will be my 6th year racing there. Amby Burfoot will be toeing the line for the 48th consecutive time.
This is a must-run for all racers in Connecticut...if you can find parking!
Registration opened today. Since I was up anyway, I thought I'd make sure I used my extra time to my advantage. Upon logging in to the race website, it said registration was now open, and there were zero registered runners. I was pumped, I might be the first one (and get #101). No such luck. By the time my registration was complete, I was actually fourth, and my bib # turned out to be #119. Still, with that confirmation complete, I can begin working towards that race (which is way cooler than the half marathon in Hartford (sorry HMF).
See you on Thanksgiving. Time to go to work...no really, I've got to go get ready.
Six years ago today I got to play in snow. I thought it was going to be a great birthday. We made our way from Tahoe to Yosemite. I saw waterfalls and El Capitan. Afterwards, we were supposed to stay at one of the old-timey hotels at Yosemite before making our way to San Francisco the next morning. Then my birthday was ruined by bears...or the threat of bears.
Driving cross-country over 2 weeks, my wife and I had seen some amazing places, and some less than amazing places. We had camped some and hotel-ed some. However, upon arrival, we were told that if anything had a scent, it had to be locked up inside, or bears could (and would) attack our car. After 2 weeks in the car, everything had a scent. After going completely ballistic, and declaring it the birthday from hell, I went back inside to the main desk, and politely asked for a refund on my non-refundable room. I was politely told that was impossible. Then I mentioned it was my birthday. Shortly thereafter, I was given my refund. We hopped in the car, and made our way out of Yosemite, through the forests and neighborhoods of ET.
Eventually, we had dinner at a diner near the freeway. I had a strawberry milkshake and french toast at around 9:30. I continued to drive through the night, hoping to find some hotel. My 25th birthday was spent in a dry wasteland in California, known as the City of God; its actual name is Turlock.
Almost none of this has to do with my birthday today. Except, that when my alarm went off at 6:45, and I made my way to the local high school track for intervals on a humid, hazy morning, I was confident about one thing. This was not going to be my worst birthday ever.
The local meteorologists have not been able to call this a heatwave. We haven't had 3 consecutive days of 90+ temperatures. However, it has been hanging somewhere in the mid-80s to low-90s with varying levels of humidity every day for the past 2 1/2 weeks.
Most of my runs have been slow going. I did run 2 miles at 8:44 pace on the 4th of July...at quarter after ten at night. That was the best run I've had in a while. It was also the coolest I've felt in a while. This is why my lawn is starting to look like a jungle. Still, I was up with the sun, to complete my intervals.
Intervals on the track, and speed-work in general are something I've avoided. However, I've toyed around with them, practicing with the track athletes the past two springs. Running 10x200m with a goal of 45 seconds seemed like a good idea. My goal is to go to the track every Monday. Nobody likes Mondays, anyway, so I thought I'd throw it at the start of the week.
I skipped last week because it was the 4th of July. It seemed like I should just relax (I ended up doing 4 miles in the morning and 2 before I went to bed. Some R&R). This week, I went...it was my birthday. There was something to prove. My goal was to get as many reps done before 8:08, and me turning 31. At 8:07:58, I finished my eight of ten, and turned 31 jiggle jogging my 300m recovery. The local HS athletes were doing their summer conditioning work. I kind of wished that I could be flipping tires with the kids at the school I coach at, but no big deal...this was my workout...my day.
Instead, I just quietly worked hard and tried not to be in the way of the various teams. The last two track workouts, I've been inconsistent. Today, aside from one 39 (the first) and one 45 (the last), all my reps were in 41-43 seconds. For me, that's an unattainable race pace, even for a 5k, but building those fast-twitch muscles is why I was there. I could feel a rhythm and cadence to my steps. It was a great workout. And when I was done, I knew that I had kicked the pants off of the track's case of the Mondays.
Of course, it was hot. Sweat was pouring off. of me in buckets. I'm a big guy. The heat is a major concern to me, and it should be for all runners. In the summer, most of my other runs are not going to build speed. They're going to keep me alive. I never push the pace if I feel hot...which is most of the time I'm not in the shade.
I go on what might be a training run for a fitter runner, and it takes me a lot longer. Eight miles on Saturday seemed to go on forever. It wasn't that hot, but it was hot enough to keep me slow (I also was a bit lost/confused, because it was a new route, up a giant hill). Just remember, for those of us that are recreational runners, it's okay to go slowly...the miles will come, and it's better to be safe than sorry. Plus, you're lapping everyone that's sitting on the couch.
Running in heat is something I've come to accept over the past few summers. If I want to run, I'll get up early, and beat as much of the heat as possible. I'm no expert. However, the people over at Runner's World have a great few articles and tips in this month's magazine. Their website also includes a tremendous resource page for running in the heat.
And remember, there are some crazies out there, who for my birthday, are running in the desert, in the world's toughest foot race. The Badwater Ultra began this morning, as runners chug along it's 135 mile route through Death Valley, and pass through areas like Furnace Creek. For those folks, I should stop my complaining, because the temps I run in are downright chilly to them. Live streaming and tweeting available...
I'll leave you with some summer advice-STAY HYDRATED! (not that you needed to be told)
Update, June 25, 2011: Yesterday, one of my favorite run-blogs posted a good summary of all the ills of heat and humidity on adult humans, and put it in pretty easy language. So, take a moment to read Frayed Laces. It makes many of the same points as the Runners' World articles mentioned above. However, she took the time to do the research. Check it out, really.
Over the past two days, I've really been trying to fill up my summer dance card. The past two years, I've run the half marathon and 10k at Simsbury, CT's annual Iron Horse races. The first year, I wanted to do the half to gauge my readiness for a full the following October. Last year, I ran the 10k in humidity straight out of the bayou, because mMiL said it was a great race. The year before had been a crisp, warm day...last year, we had a thunderstorm. To finish off the trifecta of races at the event, I decided to run the 5k this year. Honestly, my only motivation for this race is to have all three color bibs on my bulletin board at the end of the school year. To top it off, the little girl will make her race debut in a 50m fun run. She's been training for a few weeks now, and is really working with her strength coach and massage therapists to set a tremendous PR for a 3 year old.
In addition to this race, I signed up for my vacation race. Since I've been married, we've been going to mooch off of my in-laws in their annual trip to the Cape. That's been 6 summers so far. I can't remember if I've run races in 4 or 5 of them. To date, I've run two or 3 Brew Runs from The Woodshed on Rt. 6A in Brewster, MA. I've also finished the Falmouth Road Race in what may have been my best race...ever. Then, in a bizarro twist of calendar fates, the first weekend we're away was suddenly a week earlier (I'm assuming it's the first weekend in August, and something is screwy). So, I signed up for a charming little race run from the Cape's "only" Irish Pub. The course is interesting, going over rivers, through cranberry bogs, and in and out of woodlands. It was a nice enough race, and though last year it was REALLY hot, I enjoyed it enough to sign up again.
I love the Brew Run, because it starts at 4 or 5 in the afternoon, and ends with a party. Falmouth was more hectic, but just as festive...only like Manchester, I was taking part in the parade, and the people on the sidelines were the view. There's nothing like running by lighthouses and windmills to create a unique running experience. Some day, I hope to run both again. Until then, I'm happy going to the Pub run...it's a good time.
With that being said, I'm scouring looking for a few more races to fill my summer dance card. I don't want to travel more than half an hour. I'm being picky, but there's tons to choose from. If you've done any of the races listed during mid-June, July, or the end of August, let me know what you think. Eventually, I'll figure it out. Until then, I'll just keep chugging along...
The past two weeks, I've run 22 miles each, culminating with an 8 mike run on the Saturday. These two weeks, and especially these two runs, could not have been any different. We can start with the distances and finish times of each run: July 24-8.01 miles-103 minutes (1:43, or 12:51 miles) vs. July 31-8:36 miles-76 minutes (1:16, or 9:04 miles).
The two big factors were the weather and my body (aren't those what affects everyone?). The past two weeks, something has been (not) seriously wrong with my left shin and calf. My foot wouldn't flex when I pushed off the ground. I kept running anyway. Finally, I had enough last Monday (July 26), called my support crew (read: chiropractor), and made an appointment for the next afternoon. I also tried running on the treadmill to see if it made a difference. It did, but I hate the treadmill a lot more in the summer. At the appointment, she told me something was up with my soleus Additionally, I've been to the walk-in twice in the last four weeks. The first time, 2 weeks ago, I went through a battery of tests, and was given weak antibiotics, because they couldn't find anything wrong with me (I had been coughing for 2 weeks at this point). I went back this Friday, saw a different doctor, and was put on the nebulizer for a breathing treatment, as the cough and wheezing were worse. She checked out my chest xray, and decided that I had had bronchitis for over a month. Awesome, new meds: z-pack, a steroid, and an inhaler. Freaking great!
As for the weather last week versus last week, it was diametrically opposed (I think). July 24, at 7:30-9:30 it was 80-82, and the Real Feel was between 98 and 102, due to 80% humidity in the morning (got to 92%, no rain). July 31, the climate was drastically different. The temps from 7:30 to 9 ranged between 63 and 68, with a feel of 63-70 in the sun. In the shade, I actually shivered on my first loop.
The courses were also a bit different. I have a 4 mile (4.18) loop that I use regularly through some of the neighborhoods around mine. On the first Saturday, it took me 44 minutes to complete the first loop of this. I felt awful. I was drenched in sweat by the end of the 2nd mile. Soaked completely through my shirt and shorts. My leg was in pain. I did my usual water stop in my garage, and then proceeded to change the route. I could not mentally or physically do that loop again. So, I ran up and down the side streets on my usual two mile loop, making it up to about 4 (3.83) for a grand total of 8.01. The 3.83 took me an hour, and I had to walk several times due to pure exhaustion.
This week, I was able to do the 4.18 mile loop twice. The first time through, I felt awesome. It was like I was in a race. The chiropractor visit combined with some serious aided stretching (thanks to the Wife), and I ran at a pace that was, for me, gang busters (great vocabulary, Teach). Keeping up a full head of steam, I completed the first loop in 36:36 (8:45 miles, which is pretty good for me). I got my water, took my inhaler, and headed out again in under 2 minutes. My stride hadn't changed much, and it was really good. As I went up "the hill," I felt as though I was flying up it (this sucker rises 100ft in a little under a quarter mile, that's more than a 4% grade). In fact, I felt so good at the top, that I considered doing another 2-4 miles after this loop, but then I decided not to push it, based on my calf/shin. It was probably a good idea, because, though I really felt good on this round of the loop, by the time I got to the last half mile, I was ready to be done. On the entire run, I didn't sweat through my shirt, let alone my shorts. Conditions were SO much better!
When I finished on the 24th, I felt enormous relief: it was over. I hadn't felt that awful in a long time when I finished a run. This week, when I finished, I felt enormous relief: I KILLED THAT RUN! It gave me a lot o hope, because I again was contemplating at least 2 more miles when I came inside. If I had about an hour more (S had to go to a baby shower in NY, and I'd feel guilty coming in from my run 20 minutes before she left), I absolutely would have. Saturday made me feel as though I was back on track. There are roughly 70 days until the ING Hartford Half-Marathon (this year, I'm taking it easy). I promise not to wait 50 days for my next post, like I did last year. I'll be ready on time, and feel a lot better.
July 2010 Update:
Total mileage 83 (July 2009, I did 92, not bad, considering I run 1 day a week less, and I'm not training for a marathon).
Total running workouts: 24 (2009: 18...hmmm maybe I skipped a few more days than I thought)
Extra workouts (x-training): 9 (2009: 1)
Blog posts: 3* (2009: 4)
Weight at Start of Month: 236 (2009: 239)
Weight at End of Month: 232 (2009: 235)
There are just some days when you don't want to go out and run. Trainin'? You Trainin'? Ugh, today?! You know the days. Every now and then, you need a(n extra) day off. Been fighting some sort of respiratory thing since 4th of July weekend that won't disappear (took 10 days of antibiotics and steroids, but NOTHING), plus I have this wonky left calf/shin thing. Still, I haven't reached that day, yet, thank God. It's kind of funny, though, because I never thought elite people or (psycho) fitness people really ever reached those days.
I assumed, unlike my largess (get it? large ass), they had to keep going. Then, there it was today, I saw a post by @frayed_laces on her blog. She claims to not be an athlete, but sure trains like one, and is going to Kona for the Ironman (which isn't far, since she lives in Hawaii). But there it was, in yesterday’s post: she skipped yesterday’s training. Then today, she slept in!
Why do I care? I’m petty. I need to compete. I need to one-up people. Sure, she trains every day, and does more in one workout then I do on days I do two. Sure, I take 2 days off a week. I don’t care. Her “slacking” makes me feel better that I even had thoughts of slacking. So, thank you, Frayed Laces, you actually motivated me to make sure I get through my week's workouts.
Today, I didn’t have much drive. Today, I wanted to take a day off, but I refused. Today, I didn’t want to do two workouts, but I didn’t want to disappoint (read: heart it from) the kids. So, today, I’ll take this little victory.
The GE/Petit Foundation 5k was everything it was advertised as, and more. The course was very flat. On another day, it may have even been fast. And despite the fact that it started on Rt. 10 (across from the Golden Arches, what kind of sick joke is that?) and ended in an industrial section of Plainville, the course mostly went through nice residential portions of the town.
This race was run in extreme heat and humidity (both in the high 80s). Many thanks to all those who set up their hoses and sprinklers to douse the participants. Like a junior mint, it was very refreshing! While I didn't run anything near my best, I felt like I ran hard the entire time. The weather was very brutal, and the crowd was big, so there was no hope of running a PR or a best for the year. Too bad. Not happy with my 29, but people were struggling all over the course. I don't feel like I struggled, I just couldn't run any damn faster.
The event also had a great expo. There was a tremendous variety of vendors, it was as big as a carnival. Much appreciation for the pre/post race massages from CT Sports Massage. I cannot begin to describe how good the expo was during the event, just that it was very impressive. Many thanks to those that donated their time, product, services, etc...but a special thanks to the event volunteers. Without them, the race wouldn't have been possible. And on such a hot day, they did an awesome job of manning the course, and making sure everything went smoothly. Great job!
Finally, much props for my sister. She completed her first 5k. I'm really very impressed, because she totally blew away her own expectations. Great job S!
K was a good little girl during the race. She cheered runners, and afterwards, we shared a Saints hotdog and some Sobe Life Water.
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